Comparing Nutrients in 7 ounces Cooked Frozen Carrots VS Dry Rice Noodles

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Dry Rice Noodles	7%	1%	92%

Macro Nutrients

	Cooked Frozen Carrots	Dry Rice Noodles	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	25% 722kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.95% 0.3g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	1.45% 0.25g	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	122% 159g	130g per day for Men 19-50 years
Sugars	11% 8.1g	0.33% 0.24g	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	8.36% 3.18g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Dry Rice Noodles	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	5.13% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	2.6% 0.034mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.16% 0.83mg	2.74% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	2.02% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	2.3% 0.03mg	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	1.5% 5.95μg	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	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	1.46% 0.22mg	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	Dry Rice Noodles	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	17% 0.15mg	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	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	43% 0.99mg	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	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	1.75% 59.5mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	54.5% 30μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	24% 361mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0.64% 23.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Dry Rice Noodles per 7 oz

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

Lets compare vitamin content per 7 ounces of Cooked Frozen Carrots vs Dry Rice Noodles:

• 7 ounces of Cooked Frozen Carrots have more Vitamin A, 2.2 times more Vitamin B2, 1.9 times more Vitamin B3, 3.4 times more Vitamin B5, 5.6 times more Vitamin B6, 3.7 times more Vitamin B9, more Vitamin C, 9.2 times more Vitamin E and more Vitamin K than Dry Rice Noodles.
• Both Cooked Frozen Carrots and Dry Rice Noodles provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Dry Rice Noodles have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Frozen Carrots as well as Dry Rice Noodles have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Carrots vs Dry Rice Noodles:

• 7 ounces of Cooked Frozen Carrots have 1.9 times more Calcium, 6.4 times more Potassium and 7.6 times more Water than Dry Rice Noodles.
• While 7 oz of Dry Rice Noodles contain 1.3 times more Iron, 3 times more Manganese, 4.9 times more Phosphorus, 25.2 times more Selenium, 3.1 times more Sodium and 2.1 times more Zinc than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Dry Rice Noodles contain similar levels of Copper and Magnesium per seven ounces.
• 7 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium
• 7 ounces of Dry Rice Noodles lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Carrots have 1.7 times more Omega 3, 34 times more Sugars and 2.1 times more Fiber than Dry Rice Noodles.
• While 7 oz of Dry Rice Noodles contain 9.8 times more Energy, 10.4 times more Carbohydrate and 10.3 times more Protein than Boiled and Drained Frozen Carrots.
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• 7 ounces of Dry Rice Noodles provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Carrots as well as Dry Rice Noodles provide inadequate amounts of Omega 6 in seven ounces.