Comparing Nutrients in 7 ounces White Wheat Bread VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
White Wheat Bread	18%	8%	74%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	White Wheat Bread	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	16.3% 472kcal	2.53% 73.4kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.27g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.25g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	10.3% 0.16g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	10.3% 1.74g	3.37% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	11.8% 15.3g	130g per day for Men 19-50 years
Sugars	13.7% 9.92g	11% 8.1g	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	7.4% 5.36g	0.77% 0.56g	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	% 2.98g	% 0.71g	g per day for Men 19-50 years
Sucrose	% 0g	% 6.83g	g per day for Men 19-50 years
Fiber	48% 18.3g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	37.8% 21g	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	White Wheat Bread	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	187% 1679μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84.3% 1mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39% 0.51mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.3% 8.84mg	5.16% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	6.9% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	13% 0.17mg	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	63% 252μg	5.46% 22μg	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	0% 0mg	5.07% 4.56mg	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	5.03% 0.75mg	13.4% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.7% 15.3μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Wheat Bread	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	136% 1357mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	18% 0.16mg	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	121% 9.7mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	54.7% 1.26mg	14.4% 0.33mg	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	29% 204mg	8.8% 61.5mg	700mg per day for Men 19-50 years
Potassium	7.4% 252mg	11.2% 381mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	63.2% 949mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	17% 1.9mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	2.12% 78.6g	4.84% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: White Wheat Bread VS Cooked Frozen Carrots per 7 oz

Compare the macro and micronutrient content in 7 oz of White Wheat Bread versus 7 oz of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of White Wheat Bread vs Cooked Frozen Carrots:

• 7 ounces of White Wheat Bread have 17 times more Vitamin B1, 6.9 times more Vitamin B2, 10.7 times more Vitamin B3, 2.6 times more Vitamin B5 and 11.5 times more Vitamin B9 than Cooked Frozen Carrots.
• While 7 oz of Boiled and Drained Frozen Carrots contain more Vitamin A, more Vitamin C, 2.7 times more Vitamin E and 1.8 times more Vitamin K than White Wheat Bread.
• Both White Wheat Bread and Cooked Frozen Carrots provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of White Wheat Bread have insufficient amounts of Vitamin A and Vitamin C
• Both White Wheat Bread as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for White Wheat Bread vs Cooked Frozen Carrots:

• 7 ounces of White Wheat Bread have 19.5 times more Calcium, 1.8 times more Copper, 9.2 times more Iron, 2.4 times more Magnesium, 3.8 times more Manganese, 3.3 times more Phosphorus, 26.8 times more Selenium, 8.1 times more Sodium and 2.7 times more Zinc than Cooked Frozen Carrots.
• While 7 oz of Boiled and Drained Frozen Carrots contain 1.5 times more Potassium and 2.3 times more Water than White Wheat Bread.
• 7 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of White Wheat Bread have 6.4 times more Energy, 3.2 times more Fat, 1.9 times more Omega 3, 3 times more Omega 6, 5.7 times more Carbohydrate, 1.2 times more Sugars, 9.6 times more Fructose, 2.8 times more Fiber and 18.4 times more Protein than Cooked Frozen Carrots.
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein