Comparing Nutrients in 5 ounces Rolls, hamburger or hot dog, whole wheat VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Rolls, hamburger or hot dog, whole wheat	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	13% 381kcal	1.8% 52.4kcal	2900kcal per day for Men 19-50 years
Fat	6.4% 6.2g	0.99% 0.96g	97g per day for Men 19-50 years
Saturated Fat	4.08% 1.3g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	15.3% 0.25g	3.9% 0.062g	1.6g per day for Men 19-50 years
Omega 6	13.3% 2.27g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 63.7g	8.43% 11g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	7.98% 5.8g	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	4.77% 3.46g	0.55% 0.4g	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	% 2.88g	% 0.51g	g per day for Men 19-50 years
Sucrose	% 0g	% 4.88g	g per day for Men 19-50 years
Fiber	22.8% 8.65g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	1.47% 0.82g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, whole wheat	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	5.2% 46.8μg	133% 1199μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.2% 0.63mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.4% 0.27mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	4.93% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	9.16% 0.12mg	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	15% 59.5μg	3.9% 15.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11.2% 0.27μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.05% 1.84mg	3.62% 3.26mg	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	3.87% 0.58mg	9.54% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.38μg	16% 19.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hot dog, whole wheat	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	28% 281mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	37.6% 0.34mg	13% 0.12mg	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	43% 3.43mg	9.4% 0.75mg	8mg per day for Men 19-50 years
Magnesium	27.3% 115mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	142% 3.27mg	10.3% 0.24mg	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	44% 308mg	6.28% 44mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	8% 272mg	3400mg per day for Men 19-50 years
Selenium	84.8% 46.6μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	45% 676mg	5.58% 83.6mg	1500mg per day for Men 19-50 years
Zinc	22% 2.42mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	1.38% 51g	3.46% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, hamburger or hot dog, whole wheat VS Cooked Frozen Carrots per 5 oz

Compare the macro and micronutrient content in 5 oz of Rolls, hamburger or hot dog, whole wheat versus 5 oz of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Rolls, hamburger or hot dog, whole wheat vs Cooked Frozen Carrots:

• 5 ounces of Rolls, hamburger or hot dog, whole wheat have 14.7 times more Vitamin B1, 5.1 times more Vitamin B2, 10.9 times more Vitamin B3, 4.8 times more Vitamin B5, 2.3 times more Vitamin B6, 3.8 times more Vitamin B9 and more Vitamin B12 than Cooked Frozen Carrots.
• While 5 oz of Boiled and Drained Frozen Carrots contain 25.6 times more Vitamin A, 1.8 times more Vitamin C, 2.5 times more Vitamin E and 3 times more Vitamin K than Rolls, hamburger or hot dog, whole wheat.
• 5 ounces of Rolls, hamburger or hot dog, whole wheat have insufficient amounts of Vitamin C
• 5 ounces of Cooked Frozen Carrots have insufficient amounts of Vitamin B12
• Both Rolls, hamburger or hot dog, whole wheat as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Rolls, hamburger or hot dog, whole wheat vs Cooked Frozen Carrots:

• 5 ounces of Rolls, hamburger or hot dog, whole wheat have 5.7 times more Calcium, 2.9 times more Copper, 4.6 times more Iron, 7.4 times more Magnesium, 13.8 times more Manganese, 7 times more Phosphorus, 1.3 times more Potassium, 54.8 times more Selenium, 8.1 times more Sodium and 4.9 times more Zinc than Cooked Frozen Carrots.
• While 5 oz of Boiled and Drained Frozen Carrots contain 2.5 times more Water than Rolls, hamburger or hot dog, whole wheat.
• 5 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Rolls, hamburger or hot dog, whole wheat have 7.3 times more Energy, 6.4 times more Fat, 7.7 times more Saturated Fat, 3.9 times more Omega 3, 5.5 times more Omega 6, 5.8 times more Carbohydrate, 1.5 times more Sugars, 8.7 times more Fructose, 1.8 times more Fiber and 21.3 times more Protein than Cooked Frozen Carrots.
• 5 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein