Comparing Nutrients in 5 ounces Snacks, rice cakes, brown rice, sesame seed, unsalted VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, sesame seed, unsalted	8%	9%	83%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Snacks, rice cakes, brown rice, sesame seed, unsalted	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	19% 556kcal	1.8% 52.4kcal	2900kcal per day for Men 19-50 years
Fat	5.55% 5.4g	0.99% 0.96g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	3.54% 0.057g	3.9% 0.062g	1.6g per day for Men 19-50 years
Omega 6	9.26% 1.57g	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	89% 116g	8.43% 11g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.51g	g per day for Men 19-50 years
Sucrose	NA	% 4.88g	g per day for Men 19-50 years
Fiber	NA	12.3% 4.68g	38g per day for Men 19-50 years
Protein	19.2% 10.8g	1.47% 0.82g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, sesame seed, unsalted	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	133% 1199μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.27% 0.12mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64% 10.2mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.4% 2.07mg	4.93% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	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	6.38% 25.5μg	3.9% 15.6μg	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	4.72% 4.25mg	3.62% 3.26mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	9.54% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16% 19.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, rice cakes, brown rice, sesame seed, unsalted	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	1.7% 17mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	61.4% 0.55mg	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	28% 2.24mg	9.4% 0.75mg	8mg per day for Men 19-50 years
Magnesium	46% 193mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	265% 6.1mg	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	76% 532mg	6.28% 44mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	8% 272mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	5.58% 83.6mg	1500mg per day for Men 19-50 years
Zinc	38.7% 4.25mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	0.23% 8.36g	3.46% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, rice cakes, brown rice, sesame seed, unsalted VS Cooked Frozen Carrots per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, rice cakes, brown rice, sesame seed, unsalted 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 Snacks, rice cakes, brown rice, sesame seed, unsalted vs Cooked Frozen Carrots:

• 5 ounces of Snacks, rice cakes, brown rice, sesame seed, unsalted have 1.6 times more Vitamin B1, 2.3 times more Vitamin B2, 17.3 times more Vitamin B3, 8.4 times more Vitamin B5, 1.8 times more Vitamin B6, 1.6 times more Vitamin B9 and 1.3 times more Vitamin C than Cooked Frozen Carrots.
• While 5 oz of Boiled and Drained Frozen Carrots contain more Vitamin A than Snacks, rice cakes, brown rice, sesame seed, unsalted.
• 5 ounces of Snacks, rice cakes, brown rice, sesame seed, unsalted have insufficient amounts of Vitamin A
• Both Snacks, rice cakes, brown rice, sesame seed, unsalted as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Snacks, rice cakes, brown rice, sesame seed, unsalted vs Cooked Frozen Carrots:

• 5 ounces of Snacks, rice cakes, brown rice, sesame seed, unsalted have 4.8 times more Copper, 3 times more Iron, 12.4 times more Magnesium, 25.7 times more Manganese, 12.1 times more Phosphorus, 1.5 times more Potassium, 40.2 times more Selenium and 8.6 times more Zinc than Cooked Frozen Carrots.
• While 5 oz of Boiled and Drained Frozen Carrots contain 2.9 times more Calcium, 14.8 times more Sodium and 15.3 times more Water than Snacks, rice cakes, brown rice, sesame seed, unsalted.
• 5 ounces of Snacks, rice cakes, brown rice, sesame seed, unsalted lack sufficient amounts of Calcium
• 5 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, rice cakes, brown rice, sesame seed, unsalted have 10.6 times more Energy, 5.6 times more Fat, 3.8 times more Omega 6, 10.5 times more Carbohydrate and 13.1 times more Protein than Cooked Frozen Carrots.
• Both Snacks, rice cakes, brown rice, sesame seed, unsalted and Cooked Frozen Carrots offer comparable quantities of Omega 3 per five ounces.
• 5 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein