Comparing Nutrients in 5 ounces Frozen Carrots VS Enriched Bleached 9% Protein White Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Enriched Bleached 9% Protein White Wheat Flour	10%	4%	86%

Macro Nutrients

	Frozen Carrots	Enriched Bleached 9% Protein White Wheat Flour	Recommended Dietary Allowance
Energy	1.76% 51kcal	18% 520kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	2.1% 2.03g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	2.06% 0.35g	4.88% 0.83g	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	84.3% 110g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	1.06% 0.77g	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	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	% 0.57g	% 0.043g	g per day for Men 19-50 years
Sucrose	% 5.74g	% 0.37g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	NA	38g per day for Men 19-50 years
Protein	1.97% 1.1g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Enriched Bleached 9% Protein White Wheat 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	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	48.5% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.66mg	52.7% 8.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.3% 0.27mg	5.3% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	4.03% 0.052mg	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	60.2% 241μg	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	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.8% 25μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Enriched Bleached 9% Protein White Wheat Flour	Recommended Dietary Allowance
Calcium	5.1% 51mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.1mg	26% 0.23mg	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	89.7% 7.17mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	10.5% 0.24mg	38.7% 0.89mg	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	17.2% 120mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	5.46% 186mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	29.4% 16μg	55μg per day for Men 19-50 years
Sodium	6.43% 96mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	3.45% 128g	0.45% 16.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Enriched Bleached 9% Protein White Wheat Flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Carrots versus 5 oz of Enriched Bleached 9% Protein White Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Carrots vs Enriched Bleached 9% Protein White Wheat Flour:

• 5 ounces of Frozen Carrots have more Vitamin A, 2.6 times more Vitamin B6, more Vitamin C, 11.4 times more Vitamin E and 58.7 times more Vitamin K than Enriched Bleached 9% Protein White Wheat Flour.
• While 5 oz of Enriched Bleached 9% Protein White (industrial) Wheat Flour contain 16.7 times more Vitamin B1, 12 times more Vitamin B2, 12.8 times more Vitamin B3 and 17 times more Vitamin B9 than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Enriched Bleached 9% Protein White Wheat Flour provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Enriched Bleached 9% Protein White Wheat Flour have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Carrots, Unprepared as well as Enriched Bleached 9% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Carrots vs Enriched Bleached 9% Protein White Wheat Flour:

• 5 ounces of Frozen Carrots have 1.8 times more Calcium, 1.8 times more Potassium, 34 times more Sodium and 7.6 times more Water than Enriched Bleached 9% Protein White Wheat Flour.
• While 5 oz of Enriched Bleached 9% Protein White (industrial) Wheat Flour contain 2.2 times more Copper, 11.5 times more Iron, 1.7 times more Magnesium, 3.7 times more Manganese, 2.6 times more Phosphorus, 16.3 times more Selenium and 2.8 times more Zinc than Frozen Carrots, Unprepared.
• 5 ounces of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Carrots have 8.8 times more Sugars than Enriched Bleached 9% Protein White Wheat Flour.
• While 5 oz of Enriched Bleached 9% Protein White (industrial) Wheat Flour contain 10.2 times more Energy, 2.4 times more Omega 6, 9.8 times more Carbohydrate and 11.4 times more Protein than Frozen Carrots, Unprepared.
• 5 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein
• Both Frozen Carrots, Unprepared as well as Enriched Bleached 9% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3 in five ounces.