Comparing Nutrients in 7 ounces Cooked Frozen Carrots VS Wheat Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Wheat Reduced-calorie Bread	21%	11%	68%

Macro Nutrients

	Cooked Frozen Carrots	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	15% 431kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	5.97% 5.8g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	13% 2.2g	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	65% 84.3g	130g per day for Men 19-50 years
Sugars	11% 8.1g	10% 7.36g	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	4.43% 3.2g	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	% 1.9g	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	58% 22g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	47.2% 26.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Wheat Reduced-calorie Bread	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	58% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.16% 0.83mg	47% 7.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	5.46% 22μg	45% 181μg	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	0.22% 0.2mg	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	3.18% 0.48mg	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	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	32.3% 323mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	37.7% 0.34mg	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	72% 5.77mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	104% 2.4mg	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	42.2% 296mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	8.75% 298mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	110% 60.3μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	44% 659mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	24.4% 2.68mg	11mg per day for Men 19-50 years
Water	4.84% 179g	2.12% 78.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Wheat Reduced-calorie Bread per 7 oz

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

Lets compare vitamin content per 7 ounces of Cooked Frozen Carrots vs Wheat Reduced-calorie Bread:

• 7 ounces of Cooked Frozen Carrots have more Vitamin A, 1.4 times more Vitamin B6, 23 times more Vitamin C, 4.2 times more Vitamin E and 68 times more Vitamin K than Wheat Reduced-calorie Bread.
• While 7 oz of Wheat Reduced-calorie Bread contain 11.7 times more Vitamin B1, 3.8 times more Vitamin B2, 9.1 times more Vitamin B3 and 8.3 times more Vitamin B9 than Boiled and Drained Frozen Carrots.
• 7 ounces of Wheat Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Frozen Carrots as well as Wheat Reduced-calorie Bread have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Carrots vs Wheat Reduced-calorie Bread:

• 7 ounces of Cooked Frozen Carrots have 1.3 times more Potassium and 2.3 times more Water than Wheat Reduced-calorie Bread.
• While 7 oz of Wheat Reduced-calorie Bread contain 4.7 times more Calcium, 2.1 times more Copper, 5.5 times more Iron, 3.9 times more Magnesium, 7.2 times more Manganese, 4.8 times more Phosphorus, 50.7 times more Selenium, 5.6 times more Sodium and 3.9 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 oz of Wheat Reduced-calorie Bread contain 5.9 times more Energy, 4.3 times more Fat, 7 times more Saturated Fat, 2 times more Omega 3, 3.8 times more Omega 6, 5.5 times more Carbohydrate, 5.8 times more Fructose, 3.4 times more Fiber and 23 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Wheat Reduced-calorie Bread offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein