Comparing Nutrients in 7 ounces Cooked Frozen Carrots VS Oat Flour

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Oat Flour	15%	20%	65%

Macro Nutrients

	Cooked Frozen Carrots	Oat Flour	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	27.6% 802kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	9.97% 3.2g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	37% 6.32g	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	100% 130g	130g per day for Men 19-50 years
Sugars	11% 8.1g	2.2% 1.6g	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	0% 0g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	% 6.83g	% 0.99g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	34% 13g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	52% 29g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Oat Flour	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	114% 1.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.16% 0.83mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	7.98% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	19% 0.25mg	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	16% 63.5μg	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% 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	9.26% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Oat Flour	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	96% 0.87mg	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	99% 7.94mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	68% 286mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	347% 7.98mg	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	128% 897mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	21.7% 736mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	123% 67.5μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	57.7% 6.35mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Oat Flour per 7 oz

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

Lets compare vitamin content per 7 ounces of Cooked Frozen Carrots vs Oat Flour:

• 7 ounces of Cooked Frozen Carrots have more Vitamin A, more Vitamin C, 1.4 times more Vitamin E and 4.3 times more Vitamin K than Oat Flour.
• While 7 oz of Partially Debranned Oat Flour contain 23.1 times more Vitamin B1, 3.4 times more Vitamin B2, 3.5 times more Vitamin B3, 1.5 times more Vitamin B6 and 2.9 times more Vitamin B9 than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Oat Flour provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Oat Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Frozen Carrots as well as Partially Debranned Oat Flour have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Carrots vs Oat Flour:

• 7 ounces of Cooked Frozen Carrots have 3.1 times more Sodium and 10.6 times more Water than Oat Flour.
• While 7 oz of Partially Debranned Oat Flour contain 1.6 times more Calcium, 5.3 times more Copper, 7.5 times more Iron, 13.1 times more Magnesium, 24.1 times more Manganese, 14.6 times more Phosphorus, 1.9 times more Potassium, 56.7 times more Selenium and 9.1 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 ounces of Cooked Frozen Carrots have 5.1 times more Sugars than Oat Flour.
• While 7 oz of Partially Debranned Oat Flour contain 10.9 times more Energy, 13.4 times more Fat, 13.4 times more Saturated Fat, 3.3 times more Omega 3, 11 times more Omega 6, 8.5 times more Carbohydrate, 2 times more Fiber and 25.3 times more Protein than Boiled and Drained Frozen Carrots.
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein