Comparing Nutrients in 5 ounces Cooked Frozen Carrots VS Garlic Powder

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Garlic Powder	18%	2%	80%

Macro Nutrients

	Cooked Frozen Carrots	Garlic Powder	Recommended Dietary Allowance
Energy	1.8% 52.4kcal	16% 469kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	1.07% 1.03g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	3.9% 0.062g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.43% 11g	79.3% 103g	130g per day for Men 19-50 years
Sugars	7.98% 5.8g	4.75% 3.44g	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	0.61% 0.44g	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	% 0.099g	g per day for Men 19-50 years
Sucrose	% 4.88g	% 2.9g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	33.6% 12.8g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	42% 23.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Garlic Powder	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	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	7.05% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.93% 0.25mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	180% 2.34mg	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	16.7% 66.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.62% 3.26mg	1.9% 1.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.54% 1.43mg	6.33% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.3μg	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Garlic Powder	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	11% 112mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	84% 0.76mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	60.3% 1.4mg	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	84% 587mg	700mg per day for Men 19-50 years
Potassium	8% 272mg	49.7% 1691mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	61.6% 34μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	5.67% 85mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	38.5% 4.24mg	11mg per day for Men 19-50 years
Water	3.46% 128g	0.25% 9.14g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Garlic Powder per 5 oz

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

Lets compare vitamin content per 5 ounces of Cooked Frozen Carrots vs Garlic Powder:

• 5 ounces of Cooked Frozen Carrots have more Vitamin A, 1.9 times more Vitamin C, 1.5 times more Vitamin E and 34 times more Vitamin K than Garlic Powder.
• While 5 oz of Garlic Powder Spices contain 14.5 times more Vitamin B1, 3.8 times more Vitamin B2, 1.9 times more Vitamin B3, 4.3 times more Vitamin B5, 19.7 times more Vitamin B6 and 4.3 times more Vitamin B9 than Boiled and Drained Frozen Carrots.
• 5 ounces of Garlic Powder have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled and Drained Frozen Carrots as well as Garlic Powder Spices have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Frozen Carrots vs Garlic Powder:

• 5 ounces of Cooked Frozen Carrots have 14 times more Water than Garlic Powder.
• While 5 oz of Garlic Powder Spices contain 2.3 times more Calcium, 6.5 times more Copper, 10.7 times more Iron, 7 times more Magnesium, 5.9 times more Manganese, 13.4 times more Phosphorus, 6.2 times more Potassium, 39.8 times more Selenium and 8.5 times more Zinc than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Garlic Powder contain similar levels of Sodium per five ounces.
• 5 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Carrots have 3.7 times more Omega 3 and 1.7 times more Sugars than Garlic Powder.
• While 5 oz of Garlic Powder Spices contain 8.9 times more Energy, 9.4 times more Carbohydrate, 2.7 times more Fiber and 28.5 times more Protein than Boiled and Drained Frozen Carrots.
• 5 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• 5 ounces of Garlic Powder provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Carrots as well as Garlic Powder Spices provide inadequate amounts of Omega 6 in five ounces.