Comparing Nutrients in 7 ounces Cooked Frozen Carrots VS Muffins, oat bran

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Muffins, oat bran	10%	23%	67%

Macro Nutrients

	Cooked Frozen Carrots	Muffins, oat bran	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	18.5% 536kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	15% 14.7g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	6.74% 2.16g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	42.8% 7.27g	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	73.7% 96g	130g per day for Men 19-50 years
Sugars	11% 8.1g	22.5% 16.3g	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	25% 14g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Muffins, oat bran	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	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	14.5% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.16% 0.83mg	5.2% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	24.6% 0.32mg	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	44% 177μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	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	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	21.5% 25.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Muffins, oat bran	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	12.5% 125mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	72.8% 0.65mg	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	104% 8.33mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	74% 312mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	227% 5.2mg	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	107% 746mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	29.6% 1006mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	39.7% 22μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	52% 780mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	33% 3.65mg	11mg per day for Men 19-50 years
Water	4.84% 179g	1.88% 69.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Muffins, oat bran per 7 oz

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

Lets compare vitamin content per 7 ounces of Cooked Frozen Carrots vs Muffins, oat bran:

• 7 ounces of Cooked Frozen Carrots have more Vitamin A, more Vitamin C and 1.5 times more Vitamin E than Muffins, oat bran.
• While 7 oz of Muffins, oat bran contain 8.7 times more Vitamin B1, 2.6 times more Vitamin B2, 5.8 times more Vitamin B5, 1.9 times more Vitamin B6 and 8.1 times more Vitamin B9 than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Muffins, oat bran provide similar amounts of Vitamin B3 and Vitamin K per seven ounces.
• 7 ounces of Muffins, oat bran have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Frozen Carrots as well as Muffins, oat bran have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Carrots vs Muffins, oat bran:

• 7 ounces of Cooked Frozen Carrots have 2.6 times more Water than Muffins, oat bran.
• While 7 oz of Muffins, oat bran contain 1.8 times more Calcium, 4 times more Copper, 7.9 times more Iron, 14.3 times more Magnesium, 15.7 times more Manganese, 12.1 times more Phosphorus, 2.6 times more Potassium, 18.3 times more Selenium, 6.7 times more Sodium and 5.3 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 Muffins, oat bran contain 7.3 times more Energy, 10.9 times more Fat, 9.1 times more Saturated Fat, 10.4 times more Omega 3, 12.7 times more Omega 6, 6.2 times more Carbohydrate, 2 times more Sugars, 1.4 times more Fiber and 12.1 times more Protein than Boiled and Drained Frozen Carrots.
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein