Comparing Nutrients in 7 ounces Cooked Frozen Carrots VS Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	16%	5%	79%

Macro Nutrients

	Cooked Frozen Carrots	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	18% 524kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	2.23% 0.71g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	5.87% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.8% 15.3g	80% 104g	130g per day for Men 19-50 years
Sugars	11% 8.1g	23% 16.7g	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	0.77% 0.56g	7.9% 5.74g	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	% 0.71g	% 4.64g	g per day for Men 19-50 years
Sucrose	% 6.83g	% 0g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	37.4% 21g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	Recommended Dietary Allowance
Vitamin A	187% 1679μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	52.5% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.16% 0.83mg	56% 8.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	10.7% 0.14mg	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	5.46% 22μg	52.6% 210μg	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	5.07% 4.56mg	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	13.4% 2mg	99% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	43.5% 435mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	28.2% 0.25mg	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	13% 1.05mg	88.6% 7.1mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	46.5% 1.07mg	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	8.8% 61.5mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	6.25% 212mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	77.6% 42.7μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	56% 837mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	15% 1.65mg	11mg per day for Men 19-50 years
Water	4.84% 179g	1.8% 67g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Carrots versus 7 oz of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Frozen Carrots vs Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame):

• 7 ounces of Cooked Frozen Carrots have more Vitamin A, more Vitamin C and 68 times more Vitamin K than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame).
• While 7 oz of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) contain 18.9 times more Vitamin B1, 9.3 times more Vitamin B2, 10.9 times more Vitamin B3, 2.3 times more Vitamin B5, 9.6 times more Vitamin B9 and 7.4 times more Vitamin E than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled and Drained Frozen Carrots as well as Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Carrots vs Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame):

• 7 ounces of Cooked Frozen Carrots have 1.8 times more Potassium and 2.7 times more Water than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame).
• While 7 oz of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) contain 6.3 times more Calcium, 1.6 times more Copper, 6.7 times more Iron, 2.6 times more Magnesium, 3.2 times more Manganese, 3.2 times more Phosphorus, 35.8 times more Selenium, 7.2 times more Sodium and 2.4 times more Zinc than Boiled and Drained Frozen Carrots.
• 7 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Carrots have 1.8 times more Omega 3 and 2.1 times more Fiber than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame).
• While 7 oz of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) contain 7.1 times more Energy, 1.7 times more Omega 6, 6.8 times more Carbohydrate, 2.1 times more Sugars, 10.3 times more Fructose and 18.2 times more Protein than Boiled and Drained Frozen Carrots.
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein
• 7 ounces of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) provide inadequate amounts of Omega 3