Comparing Nutrients in 5 ounces Frozen Carrots VS Rice Flour

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Rice Flour	7%	4%	89%

Macro Nutrients

	Frozen Carrots	Rice Flour	Recommended Dietary Allowance
Energy	1.76% 51kcal	18% 519kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	2.08% 2g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	1.7% 0.55g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	5.94% 0.095g	1.6g per day for Men 19-50 years
Omega 6	2.06% 0.35g	2.6% 0.44g	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	87.4% 114g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	0.23% 0.17g	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	8.95% 3.4g	38g per day for Men 19-50 years
Protein	1.97% 1.1g	15% 8.43g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Rice Flour	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	16.3% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.66mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.3% 0.27mg	23.2% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	47.5% 0.62mg	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	1.4% 5.67μg	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	1.04% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.8% 25μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Rice Flour	Recommended Dietary Allowance
Calcium	5.1% 51mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.1mg	20.5% 0.18mg	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	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	10.5% 0.24mg	74% 1.7mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.5μg	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	20% 139mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	3.17% 108mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	39% 21.4μg	55μg per day for Men 19-50 years
Sodium	6.43% 96mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	3.45% 128g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Rice Flour per 5 oz

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

Lets compare vitamin content per 5 ounces of Frozen Carrots vs Rice Flour:

• 5 ounces of Frozen Carrots have more Vitamin A, 1.8 times more Vitamin B2, 2.5 times more Vitamin B9, more Vitamin C, 5.2 times more Vitamin E and more Vitamin K than Rice Flour.
• While 5 oz of Unenriched White Rice Flour contain 3.1 times more Vitamin B1, 5.6 times more Vitamin B3, 4.4 times more Vitamin B5 and 4.6 times more Vitamin B6 than Frozen Carrots, Unprepared.
• 5 ounces of Rice Flour have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Carrots, Unprepared as well as Unenriched White Rice Flour have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Carrots vs Rice Flour:

• 5 ounces of Frozen Carrots have 3.6 times more Calcium, 1.3 times more Iron, 3.1 times more Potassium, more Sodium and 7.6 times more Water than Rice Flour.
• While 5 oz of Unenriched White Rice Flour contain 1.8 times more Copper, 2.9 times more Magnesium, 7 times more Manganese, 3 times more Phosphorus, 21.6 times more Selenium and 2.4 times more Zinc than Frozen Carrots, Unprepared.
• 5 ounces of Frozen Carrots lack sufficient amounts of Selenium
• 5 ounces of Rice Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Carrots have 39.7 times more Sugars and 1.4 times more Fiber than Rice Flour.
• While 5 oz of Unenriched White Rice Flour contain 10.2 times more Energy, 3.9 times more Omega 3, 10.1 times more Carbohydrate and 7.6 times more Protein than Frozen Carrots, Unprepared.
• 5 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 3 and Protein
• Both Frozen Carrots, Unprepared as well as Unenriched White Rice Flour provide inadequate amounts of Omega 6 in five ounces.