Comparing Nutrients in 5 ounces Cooked Frozen Carrots VS Whole Sorghum Flour

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Whole Sorghum Flour	9%	8%	83%

Macro Nutrients

	Cooked Frozen Carrots	Whole Sorghum Flour	Recommended Dietary Allowance
Energy	1.8% 52.4kcal	17.5% 509kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	4.9% 4.73g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	2.34% 0.75g	32g per day for Men 19-50 years
Omega 3	3.9% 0.062g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	11% 1.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	8.43% 11g	83.6% 109g	130g per day for Men 19-50 years
Sugars	7.98% 5.8g	3.8% 2.75g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.55% 0.4g	0.31% 0.23g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.51g	% 1.86g	g per day for Men 19-50 years
Sucrose	% 4.88g	% 0.67g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	24.6% 9.36g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	21.3% 12g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Whole Sorghum Flour	Recommended Dietary Allowance
Vitamin A	133% 1199μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	6.65% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	40% 6.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.93% 0.25mg	15.3% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	35.4% 0.46mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.9% 15.6μg	8.86% 35.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.62% 3.26mg	1.26% 1.13mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.54% 1.43mg	4.72% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.3μg	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Whole Sorghum Flour	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	40% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	9.4% 0.75mg	55.6% 4.45mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	41.5% 174mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	77.5% 1.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	6.28% 44mg	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	8% 272mg	13.5% 459mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	31.4% 17.3μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	3.46% 128g	0.39% 14.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Whole Sorghum Flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Frozen Carrots versus 5 oz of Whole Sorghum Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Frozen Carrots vs Whole Sorghum Flour:

• 5 ounces of Cooked Frozen Carrots have more Vitamin A, 2.9 times more Vitamin C, 2 times more Vitamin E and 2.1 times more Vitamin K than Whole Sorghum Flour.
• While 5 oz of Whole-grain Sorghum Flour contain 11 times more Vitamin B1, 1.6 times more Vitamin B2, 10.8 times more Vitamin B3, 3.1 times more Vitamin B5, 3.9 times more Vitamin B6 and 2.3 times more Vitamin B9 than Boiled and Drained Frozen Carrots.
• 5 ounces of Whole Sorghum Flour have insufficient amounts of Vitamin A and Vitamin C

Comparing minerals per 5 ounces for Cooked Frozen Carrots vs Whole Sorghum Flour:

• 5 ounces of Cooked Frozen Carrots have 2.9 times more Calcium, 19.7 times more Sodium and 8.8 times more Water than Whole Sorghum Flour.
• While 5 oz of Whole-grain Sorghum Flour contain 3.1 times more Copper, 5.9 times more Iron, 11.2 times more Magnesium, 7.5 times more Manganese, 9 times more Phosphorus, 1.7 times more Potassium, 20.3 times more Selenium and 4.7 times more Zinc than Boiled and Drained Frozen Carrots.
• 5 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium
• 5 ounces of Whole Sorghum Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Carrots have 2.1 times more Sugars than Whole Sorghum Flour.
• While 5 oz of Whole-grain Sorghum Flour contain 9.7 times more Energy, 4.9 times more Fat, 1.4 times more Omega 3, 4.6 times more Omega 6, 9.9 times more Carbohydrate, 2 times more Fiber and 14.5 times more Protein than Boiled and Drained Frozen Carrots.
• 5 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein