Comparing Nutrients in 7 ounces Cooked Frozen Carrots VS Cake, pudding-type, white, unenriched, dry mix

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Cake, pudding-type, white, unenriched, dry mix	4%	20%	76%

Macro Nutrients

	Cooked Frozen Carrots	Cake, pudding-type, white, unenriched, dry mix	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	19.4% 19g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	14.5% 4.64g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	19.3% 0.31g	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	28% 4.74g	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	124% 161g	130g per day for Men 19-50 years
Sugars	11% 8.1g	NA	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	3.66% 1.4g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	14% 7.74g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Cake, pudding-type, white, unenriched, dry mix	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	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.16% 0.83mg	12% 1.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	9.25% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	2.75% 0.036mg	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	4.47% 18μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.3% 0.079μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.4% 2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Cake, pudding-type, white, unenriched, dry mix	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	12.3% 0.11mg	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	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	24% 0.55mg	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	78.5% 550mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	4.2% 143mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	88% 1320mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0.19% 6.95g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Cake, pudding-type, white, unenriched, dry mix per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Carrots versus 7 oz of Cake, pudding-type, white, unenriched, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Frozen Carrots vs Cake, pudding-type, white, unenriched, dry mix:

• 7 ounces of Cooked Frozen Carrots have more Vitamin A, 4.7 times more Vitamin B6, 1.2 times more Vitamin B9 and more Vitamin C than Cake, pudding-type, white, unenriched, dry mix.
• While 7 oz of Cake, pudding-type, white, unenriched, dry mix contain 2.7 times more Vitamin B1, 1.6 times more Vitamin B2, 2.3 times more Vitamin B3 and 1.3 times more Vitamin B5 than Boiled and Drained Frozen Carrots.
• 7 ounces of Cake, pudding-type, white, unenriched, dry mix have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Boiled and Drained Frozen Carrots as well as Cake, pudding-type, white, unenriched, dry mix have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Carrots vs Cake, pudding-type, white, unenriched, dry mix:

• 7 ounces of Cooked Frozen Carrots have 1.5 times more Copper, 1.2 times more Magnesium, 2.7 times more Potassium, 1.4 times more Zinc and 25.8 times more Water than Cake, pudding-type, white, unenriched, dry mix.
• While 7 oz of Cake, pudding-type, white, unenriched, dry mix contain 2.2 times more Calcium, 1.7 times more Manganese, 8.9 times more Phosphorus and 11.3 times more Sodium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Cake, pudding-type, white, unenriched, dry mix contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Carrots have 4.7 times more Fiber than Cake, pudding-type, white, unenriched, dry mix.
• While 7 oz of Cake, pudding-type, white, unenriched, dry mix contain 11.4 times more Energy, 14 times more Fat, 19.5 times more Saturated Fat, 3.5 times more Omega 3, 8.3 times more Omega 6, 10.5 times more Carbohydrate and 6.7 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 Cake, pudding-type, white, unenriched, dry mix provide inadequate amounts of Fiber