Comparing Nutrients in 7 ounces Cooked Frozen Carrots VS Frozen Par Fried Breaded Onion Rings

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Frozen Par Fried Breaded Onion Rings	5%	49%	46%

Macro Nutrients

	Cooked Frozen Carrots	Frozen Par Fried Breaded Onion Rings	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	17.7% 512kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	28% 9g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	18.6% 0.3g	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	29.8% 5.06g	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	46.6% 60.6g	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	9.4% 3.57g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	11% 6.25g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Frozen Par Fried Breaded Onion Rings	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	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.16% 0.83mg	8.6% 1.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	20% 0.26mg	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	24% 95μg	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	10% 9.13mg	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	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	Frozen Par Fried Breaded Onion Rings	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	16.3% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.73% 109μg	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	23% 1.85mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	25.8% 0.59mg	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	14% 97mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	11% 377mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	32.5% 488mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.84% 179g	2.75% 102g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Frozen Par Fried Breaded Onion Rings per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Carrots versus 7 oz of Frozen Par Fried Breaded Onion Rings to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Frozen Carrots vs Frozen Par Fried Breaded Onion Rings:

• 7 ounces of Cooked Frozen Carrots have more Vitamin A than Frozen Par Fried Breaded Onion Rings.
• While 7 oz of Frozen Par Fried Breaded Onion Rings, Unprepared contain 3.3 times more Vitamin B1, 2.1 times more Vitamin B2, 1.7 times more Vitamin B3, 1.4 times more Vitamin B5, 1.6 times more Vitamin B6, 4.4 times more Vitamin B9 and 2 times more Vitamin C than Boiled and Drained Frozen Carrots.
• 7 ounces of Frozen Par Fried Breaded Onion Rings have insufficient amounts of Vitamin A
• Both Boiled and Drained Frozen Carrots as well as Frozen Par Fried Breaded Onion Rings, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Carrots vs Frozen Par Fried Breaded Onion Rings:

• 7 ounces of Cooked Frozen Carrots have 1.8 times more Water than Frozen Par Fried Breaded Onion Rings.
• While 7 oz of Frozen Par Fried Breaded Onion Rings, Unprepared contain 1.3 times more Calcium, 1.8 times more Iron, 1.3 times more Magnesium, 1.8 times more Manganese, 1.6 times more Phosphorus, 4 times more Selenium and 4.2 times more Sodium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Frozen Par Fried Breaded Onion Rings contain similar levels of Copper, Potassium and Zinc per seven ounces.
• 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 1.8 times more Fiber than Frozen Par Fried Breaded Onion Rings.
• While 7 oz of Frozen Par Fried Breaded Onion Rings, Unprepared contain 7 times more Energy, 20.7 times more Fat, 37.8 times more Saturated Fat, 3.4 times more Omega 3, 8.8 times more Omega 6, 3.9 times more Carbohydrate and 5.4 times more Protein than Boiled and Drained Frozen Carrots.
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein