Comparing Nutrients in 7 ounces Cooked Frozen Carrots VS Pie crust, cookie-type, prepared from recipe, graham cracker, chilled

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	3%	45%	52%

Macro Nutrients

	Cooked Frozen Carrots	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	33% 960kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	50% 48.4g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	31.6% 10g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	36.5% 0.58g	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	75.6% 13g	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	98% 127g	130g per day for Men 19-50 years
Sugars	11% 8.1g	103% 74.6g	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	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	7.83% 2.98g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	14.5% 8.14g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Recommended Dietary Allowance
Vitamin A	187% 1679μg	42% 379μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	26.3% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.16% 0.83mg	26% 4.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	8.57% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	5.34% 0.069mg	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	17% 67.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.65% 0.04μg	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	30% 4.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	40% 48μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	27% 0.24mg	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	52.6% 4.2mg	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	39% 0.9mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	5% 171mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	21.3% 11.7μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	74% 1111mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0.33% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Pie crust, cookie-type, prepared from recipe, graham cracker, chilled per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Carrots versus 7 oz of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Frozen Carrots vs Pie crust, cookie-type, prepared from recipe, graham cracker, chilled:

• 7 ounces of Cooked Frozen Carrots have 4.4 times more Vitamin A, 2.4 times more Vitamin B6 and more Vitamin C than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• While 7 oz of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled contain 3.4 times more Vitamin B1, 4.6 times more Vitamin B2, 5 times more Vitamin B3, 3.1 times more Vitamin B9, 2.3 times more Vitamin E and 1.8 times more Vitamin K than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Pie crust, cookie-type, prepared from recipe, graham cracker, chilled provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled have insufficient amounts of Vitamin C
• Both Boiled and Drained Frozen Carrots as well as Pie crust, cookie-type, prepared from recipe, graham cracker, chilled have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Carrots vs Pie crust, cookie-type, prepared from recipe, graham cracker, chilled:

• 7 ounces of Cooked Frozen Carrots have 1.8 times more Calcium, 2.2 times more Potassium and 14.8 times more Water than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• While 7 oz of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled contain 1.5 times more Copper, 4 times more Iron, 1.6 times more Magnesium, 2.7 times more Manganese, 2.1 times more Phosphorus, 9.8 times more Selenium, 9.5 times more Sodium and 1.3 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 ounces of Cooked Frozen Carrots have 2.2 times more Fiber than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• While 7 oz of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled contain 13.1 times more Energy, 35.9 times more Fat, 42.4 times more Saturated Fat, 6.7 times more Omega 3, 22.4 times more Omega 6, 8.3 times more Carbohydrate, 9.2 times more Sugars and 7.1 times more Protein than Boiled and Drained Frozen Carrots.
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein