Comparing Nutrients in 7 ounces Cooked Frozen Carrots VS Meatless Meatballs

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Meatless Meatballs	43%	41%	16%

Macro Nutrients

	Cooked Frozen Carrots	Meatless Meatballs	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	13.5% 391kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	18.4% 18g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	8.84% 2.83g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	64.5% 1.03g	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	48.4% 8.23g	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	12.2% 16g	130g per day for Men 19-50 years
Sugars	11% 8.1g	3.42% 2.5g	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	24% 9.13g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	74.4% 41.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Meatless Meatballs	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	155% 1.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	32.5% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.16% 0.83mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	30.5% 0.4mg	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	38.7% 155μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	124% 2.98μg	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	23% 3.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Meatless Meatballs	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	156% 1.4mg	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	53.6% 4.3mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	NA	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	98% 683mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	72.8% 1091mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	32.5% 3.57mg	11mg per day for Men 19-50 years
Water	4.84% 179g	3.1% 115g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Meatless Meatballs per 7 oz

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

Lets compare vitamin content per 7 ounces of Cooked Frozen Carrots vs Meatless Meatballs:

• 7 ounces of Cooked Frozen Carrots have more Vitamin A, more Vitamin C and more Vitamin K than Meatless Meatballs.
• While 7 oz of Meatless Meatballs contain 31.3 times more Vitamin B1, 5.8 times more Vitamin B2, 6 times more Vitamin B3, 2.9 times more Vitamin B5, 2.4 times more Vitamin B6, 7.1 times more Vitamin B9, more Vitamin B12 and 1.7 times more Vitamin E than Boiled and Drained Frozen Carrots.
• 7 ounces of Cooked Frozen Carrots have insufficient amounts of Vitamin B12
• 7 ounces of Meatless Meatballs have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled and Drained Frozen Carrots as well as Meatless Meatballs have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Carrots vs Meatless Meatballs:

• 7 ounces of Cooked Frozen Carrots have 1.4 times more Calcium and 1.6 times more Water than Meatless Meatballs.
• While 7 oz of Meatless Meatballs contain 8.6 times more Copper, 4.1 times more Iron, 1.6 times more Magnesium, 11.1 times more Phosphorus, 9.3 times more Sodium and 5.1 times more Zinc than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Meatless Meatballs contain similar levels of Potassium per seven ounces.
• Both Boiled and Drained Frozen Carrots as well as Meatless Meatballs lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Carrots have 3.3 times more Sugars than Meatless Meatballs.
• While 7 oz of Meatless Meatballs contain 5.3 times more Energy, 13.2 times more Fat, 11.9 times more Saturated Fat, 11.8 times more Omega 3, 14.3 times more Omega 6, 1.4 times more Fiber and 36.2 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Meatless Meatballs offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein