Comparing Nutrients in 5 ounces Frozen Carrots VS Enriched Tortilla Mix White Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Enriched Tortilla Mix White Wheat Flour	10%	24%	66%

Macro Nutrients

	Frozen Carrots	Enriched Tortilla Mix White Wheat Flour	Recommended Dietary Allowance
Energy	1.76% 51kcal	19.8% 574kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	15.5% 15g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	2.06% 0.35g	11.7% 2g	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	73.2% 95g	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	NA	38g per day for Men 19-50 years
Protein	1.97% 1.1g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Enriched Tortilla Mix White Wheat Flour	Recommended Dietary Allowance
Vitamin A	112% 1006μg	NA	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	53.8% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.66mg	51.6% 8.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.3% 0.27mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	4.36% 0.057mg	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	48% 193μg	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	15.5% 2.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.8% 25μg	1.3% 1.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Enriched Tortilla Mix White Wheat Flour	Recommended Dietary Allowance
Calcium	5.1% 51mg	29% 291mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.1mg	15.7% 0.14mg	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	125% 10mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	10.5% 0.24mg	38% 0.87mg	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	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	4.17% 142mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	6.43% 96mg	64% 960mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	3.45% 128g	0.39% 14.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Enriched Tortilla Mix White Wheat Flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Carrots versus 5 oz of Enriched Tortilla Mix 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 Tortilla Mix White Wheat Flour:

• 5 ounces of Frozen Carrots have 2.4 times more Vitamin B6, more Vitamin C and 16 times more Vitamin K than Enriched Tortilla Mix White Wheat Flour.
• While 5 oz of Enriched Tortilla Mix White Wheat Flour contain 16.7 times more Vitamin B1, 13.3 times more Vitamin B2, 12.5 times more Vitamin B3, 2.1 times more Vitamin B5, 13.6 times more Vitamin B9 and 2.9 times more Vitamin E than Frozen Carrots, Unprepared.
• 5 ounces of Enriched Tortilla Mix White Wheat Flour have insufficient amounts of Vitamin C and Vitamin K
• Both Frozen Carrots, Unprepared as well as Enriched Tortilla Mix White Wheat Flour have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Carrots vs Enriched Tortilla Mix White Wheat Flour:

• 5 ounces of Frozen Carrots have 2.4 times more Potassium and 8.9 times more Water than Enriched Tortilla Mix White Wheat Flour.
• While 5 oz of Enriched Tortilla Mix White Wheat Flour contain 5.7 times more Calcium, 1.4 times more Copper, 16 times more Iron, 1.8 times more Magnesium, 3.6 times more Manganese, 6.4 times more Phosphorus, 10 times more Sodium and 1.9 times more Zinc than Frozen Carrots, Unprepared.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Enriched Tortilla Mix White Wheat Flour contain 11.3 times more Energy, 23.1 times more Fat, 87.2 times more Saturated Fat, 7.2 times more Omega 3, 5.7 times more Omega 6, 8.5 times more Carbohydrate and 12.4 times more Protein than Frozen Carrots, Unprepared.
• 5 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein