Comparing Nutrients in 5 ounces Frozen Carrots VS Chickpea flour

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Chickpea flour	24%	16%	60%

Macro Nutrients

	Frozen Carrots	Chickpea flour	Recommended Dietary Allowance
Energy	1.76% 51kcal	19% 549kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	9.78% 9.5g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	3.07% 0.98g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	2.06% 0.35g	24% 4.07g	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	63% 82g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	21.2% 15.4g	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	40.3% 15.3g	38g per day for Men 19-50 years
Protein	1.97% 1.1g	56.7% 31.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Chickpea flour	Recommended Dietary Allowance
Vitamin A	112% 1006μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.2% 0.062mg	57.4% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.66mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.3% 0.27mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	53.6% 0.7mg	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	155% 619μg	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	3.94% 3.54mg	0% 0mg	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	5.4% 0.81mg	7.84% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.8% 25μg	10.7% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Chickpea flour	Recommended Dietary Allowance
Calcium	5.1% 51mg	6.38% 63.8mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.1mg	144% 1.3mg	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	86% 6.9mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	56% 235mg	420mg per day for Men 19-50 years
Manganese	10.5% 0.24mg	99% 2.27mg	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	64.4% 451mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	35.3% 1199mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	21.4% 11.8μg	55μg per day for Men 19-50 years
Sodium	6.43% 96mg	6.05% 91mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	36.2% 4mg	11mg per day for Men 19-50 years
Water	3.45% 128g	0.39% 14.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Chickpea flour per 5 oz

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

Lets compare vitamin content per 5 ounces of Frozen Carrots vs Chickpea flour:

• 5 ounces of Frozen Carrots have 355 times more Vitamin A, more Vitamin C and 1.9 times more Vitamin K than Chickpea flour.
• While 5 oz of Chickpea flour contain 11 times more Vitamin B1, 2.9 times more Vitamin B2, 3.8 times more Vitamin B3, 3.2 times more Vitamin B5, 5.2 times more Vitamin B6, 43.7 times more Vitamin B9 and 1.5 times more Vitamin E than Frozen Carrots, Unprepared.
• 5 ounces of Chickpea flour have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Carrots, Unprepared as well as Chickpea flour have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Carrots vs Chickpea flour:

• 5 ounces of Frozen Carrots have 8.8 times more Water than Chickpea flour.
• While 5 oz of Chickpea flour contain 12.3 times more Copper, 11 times more Iron, 13.8 times more Magnesium, 9.4 times more Manganese, 9.6 times more Phosphorus, 3.6 times more Potassium, 11.9 times more Selenium and 8.5 times more Zinc than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Chickpea flour contain similar levels of Calcium and Sodium per five ounces.
• 5 ounces of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Chickpea flour contain 10.8 times more Energy, 14.5 times more Fat, 14.7 times more Saturated Fat, 6.6 times more Omega 3, 11.6 times more Omega 6, 7.3 times more Carbohydrate, 2.3 times more Sugars, 3.3 times more Fiber and 28.7 times more Protein than Frozen Carrots, Unprepared.
• 5 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein