Comparing Nutrients in 5 ounces Frozen Carrots VS Cracked-wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Cracked-wheat Bread	13%	13%	74%

Macro Nutrients

	Frozen Carrots	Cracked-wheat Bread	Recommended Dietary Allowance
Energy	1.76% 51kcal	12.7% 369kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	5.7% 5.53g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	4.06% 1.3g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	2.92% 0.047g	1.6g per day for Men 19-50 years
Omega 6	2.06% 0.35g	5.4% 0.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.6% 11g	54% 70g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	NA	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	0.61% 0.44g	NA	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	% 0.57g	NA	g per day for Men 19-50 years
Sucrose	% 5.74g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	20.5% 7.8g	38g per day for Men 19-50 years
Protein	1.97% 1.1g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Cracked-wheat Bread	Recommended Dietary Allowance
Vitamin A	112% 1006μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.2% 0.062mg	42.3% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.66mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.3% 0.27mg	14.5% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	33% 0.43mg	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	3.54% 14μg	21.6% 86.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.2% 0.028μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.94% 3.54mg	0% 0mg	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	5.4% 0.81mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.8% 25μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Cracked-wheat Bread	Recommended Dietary Allowance
Calcium	5.1% 51mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.1mg	35% 0.31mg	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	7.8% 0.62mg	49.8% 4mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	17.5% 73.7mg	420mg per day for Men 19-50 years
Manganese	10.5% 0.24mg	84.5% 1.94mg	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	6.7% 46.8mg	31% 217mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	7.38% 251mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	65.2% 36μg	55μg per day for Men 19-50 years
Sodium	6.43% 96mg	51% 763mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	3.45% 128g	1.37% 50.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Cracked-wheat Bread per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Carrots versus 5 oz of Cracked-wheat Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Carrots vs Cracked-wheat Bread:

• 5 ounces of Frozen Carrots have more Vitamin A and more Vitamin C than Cracked-wheat Bread.
• While 5 oz of Cracked-wheat Bread contain 8.1 times more Vitamin B1, 6.5 times more Vitamin B2, 7.9 times more Vitamin B3, 2.7 times more Vitamin B5, 3.2 times more Vitamin B6 and 6.1 times more Vitamin B9 than Frozen Carrots, Unprepared.
• 5 ounces of Cracked-wheat Bread have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Carrots, Unprepared as well as Cracked-wheat Bread have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Frozen Carrots vs Cracked-wheat Bread:

• 5 ounces of Frozen Carrots have 1.3 times more Potassium and 2.5 times more Water than Cracked-wheat Bread.
• While 5 oz of Cracked-wheat Bread contain 3 times more Copper, 6.4 times more Iron, 4.3 times more Magnesium, 8 times more Manganese, 4.6 times more Phosphorus, 36.1 times more Selenium, 7.9 times more Sodium and 3.8 times more Zinc than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Cracked-wheat Bread contain similar levels of Calcium per five ounces.
• 5 ounces of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cracked-wheat Bread contain 7.2 times more Energy, 8.5 times more Fat, 19.5 times more Saturated Fat, 1.9 times more Omega 3, 2.6 times more Omega 6, 6.3 times more Carbohydrate, 1.7 times more Fiber and 11.2 times more Protein than Frozen Carrots, Unprepared.
• 5 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein