Comparing Nutrients in 5 ounces Cooked Frozen Carrots VS Multicereal Kaiser Roll

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Multicereal Kaiser Roll	13%	18%	69%

Macro Nutrients

	Cooked Frozen Carrots	Multicereal Kaiser Roll	Recommended Dietary Allowance
Energy	1.8% 52.4kcal	13.3% 387kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	7.9% 7.65g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	3.9% 0.062g	79.7% 1.28g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	16.7% 2.83g	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	49% 63.8g	130g per day for Men 19-50 years
Sugars	7.98% 5.8g	5.47% 3.97g	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	0.059% 0.043g	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	% 0.043g	g per day for Men 19-50 years
Sucrose	% 4.88g	% 2.83g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	17.5% 6.66g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	21.8% 12g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Multicereal Kaiser Roll	Recommended Dietary Allowance
Vitamin A	133% 1199μg	0.016% 0.14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	47.2% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.93% 0.25mg	11.3% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	20.7% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.95% 2.1μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.9% 15.6μg	22% 88μg	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	0.063% 0.057mg	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	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.3μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Multicereal Kaiser Roll	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	56.7% 0.51mg	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	56.7% 4.54mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	26.3% 111mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	80% 1.84mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	10.7% 4.8μg	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	37.7% 264mg	700mg per day for Men 19-50 years
Potassium	8% 272mg	10.7% 364mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	56.7% 850mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	21% 2.32mg	11mg per day for Men 19-50 years
Water	3.46% 128g	1.38% 51g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Multicereal Kaiser Roll per 5 oz

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

Lets compare vitamin content per 5 ounces of Cooked Frozen Carrots vs Multicereal Kaiser Roll:

• 5 ounces of Cooked Frozen Carrots have 8460 times more Vitamin A, 57.5 times more Vitamin C and 4.9 times more Vitamin K than Multicereal Kaiser Roll.
• While 5 oz of Vegan Multigrain Kaiser Roll, 60g contain 13.3 times more Vitamin B1, 5.7 times more Vitamin B2, 7 times more Vitamin B3, 2.3 times more Vitamin B5, 2.3 times more Vitamin B6 and 5.6 times more Vitamin B9 than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Multicereal Kaiser Roll provide similar amounts of Vitamin E per five ounces.
• 5 ounces of Multicereal Kaiser Roll have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Frozen Carrots as well as Vegan Multigrain Kaiser Roll, 60g have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Frozen Carrots vs Multicereal Kaiser Roll:

• 5 ounces of Cooked Frozen Carrots have 2.5 times more Water than Multicereal Kaiser Roll.
• While 5 oz of Vegan Multigrain Kaiser Roll, 60g contain 2.4 times more Calcium, 4.4 times more Copper, 6 times more Iron, 7.1 times more Magnesium, 7.8 times more Manganese, 6 times more Phosphorus, 1.3 times more Potassium, 40 times more Selenium, 10.2 times more Sodium and 4.7 times more Zinc than Boiled and Drained Frozen Carrots.
• 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 1.5 times more Sugars than Multicereal Kaiser Roll.
• While 5 oz of Vegan Multigrain Kaiser Roll, 60g contain 7.4 times more Energy, 7.9 times more Fat, 5.8 times more Saturated Fat, 20.5 times more Omega 3, 6.9 times more Omega 6, 5.8 times more Carbohydrate, 1.4 times more Fiber and 14.8 times more Protein than Boiled and Drained Frozen Carrots.
• 5 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein