Comparing Nutrients in 7 ounces Cooked Frozen Carrots VS Dry Mix Bread Stuffing

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Dry Mix Bread Stuffing	12%	8%	80%

Macro Nutrients

	Cooked Frozen Carrots	Dry Mix Bread Stuffing	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	26.4% 766kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	6.96% 6.75g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	4.6% 0.073g	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	7.88% 1.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	11.8% 15.3g	116% 151g	130g per day for Men 19-50 years
Sugars	11% 8.1g	22.6% 16.4g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 6.83g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	39% 22g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Dry Mix Bread Stuffing	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	99% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	61.7% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.16% 0.83mg	71.5% 11.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	23.2% 0.3mg	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	83.3% 333μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.65% 0.04μg	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	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	1.8% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Dry Mix Bread Stuffing	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	19.2% 192mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	52.5% 0.47mg	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	95% 7.56mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	51.3% 1.18mg	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	40% 280mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	14.4% 488mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	173% 95μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	186% 2788mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	16.8% 1.85mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0.23% 8.33g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Dry Mix Bread Stuffing per 7 oz

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

Lets compare vitamin content per 7 ounces of Cooked Frozen Carrots vs Dry Mix Bread Stuffing:

• 7 ounces of Cooked Frozen Carrots have more Vitamin A, more Vitamin C, 2.7 times more Vitamin E and 12.4 times more Vitamin K than Dry Mix Bread Stuffing.
• While 7 oz of Dry Mix Bread Stuffing contain 19.9 times more Vitamin B1, 10.9 times more Vitamin B2, 13.9 times more Vitamin B3, 2.3 times more Vitamin B5, 1.8 times more Vitamin B6 and 15.3 times more Vitamin B9 than Boiled and Drained Frozen Carrots.
• 7 ounces of Dry Mix Bread Stuffing have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled and Drained Frozen Carrots as well as Dry Mix Bread Stuffing have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Carrots vs Dry Mix Bread Stuffing:

• 7 ounces of Cooked Frozen Carrots have 21.5 times more Water than Dry Mix Bread Stuffing.
• While 7 oz of Dry Mix Bread Stuffing contain 2.8 times more Calcium, 2.9 times more Copper, 7.2 times more Iron, 3.6 times more Magnesium, 3.6 times more Manganese, 4.5 times more Phosphorus, 1.3 times more Potassium, 80 times more Selenium, 23.8 times more Sodium and 2.7 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 Dry Mix Bread Stuffing contain 10.4 times more Energy, 5 times more Fat, 7 times more Saturated Fat, 2.3 times more Omega 6, 9.9 times more Carbohydrate, 2 times more Sugars and 19 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Dry Mix Bread Stuffing offer comparable quantities of Omega 3 and Fiber per seven ounces.
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein