Comparing Nutrients in 7 ounces Cooked Frozen Carrots VS Schar, Gluten-Free, Classic White Rolls

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Schar, Gluten-Free, Classic White Rolls	6%	10%	84%

Macro Nutrients

	Cooked Frozen Carrots	Schar, Gluten-Free, Classic White Rolls	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	16.4% 474kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	5.42% 5.26g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	1.33% 0.43g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	7.13% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	11.8% 15.3g	77% 100g	130g per day for Men 19-50 years
Sugars	11% 8.1g	19% 13.6g	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	5.64% 4.1g	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	% 4.13g	g per day for Men 19-50 years
Sucrose	% 6.83g	% 0g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	26.6% 10g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	12% 6.63g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Schar, Gluten-Free, Classic White Rolls	Recommended Dietary Allowance
Vitamin A	187% 1679μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	73.3% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.16% 0.83mg	48% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	5.65% 0.073mg	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	3.97% 16μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.07% 4.56mg	NA	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	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	Schar, Gluten-Free, Classic White Rolls	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	35.7% 357mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	21% 0.19mg	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	88.6% 7.1mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	18% 0.41mg	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% 99mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	4.44% 151mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	78.5% 1177mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	4.84% 179g	2.25% 83.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Schar, Gluten-Free, Classic White Rolls per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Carrots versus 7 oz of Schar, Gluten-Free, Classic White Rolls to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Frozen Carrots vs Schar, Gluten-Free, Classic White Rolls:

• 7 ounces of Cooked Frozen Carrots have 2.3 times more Vitamin B6 and 1.4 times more Vitamin B9 than Schar, Gluten-Free, Classic White Rolls.
• While 7 oz of Schar, Gluten-Free, Classic White Rolls contain 20.5 times more Vitamin B1, 13 times more Vitamin B2 and 9.3 times more Vitamin B3 than Boiled and Drained Frozen Carrots.

Comparing minerals per 7 ounces for Cooked Frozen Carrots vs Schar, Gluten-Free, Classic White Rolls:

• 7 ounces of Cooked Frozen Carrots have 2.5 times more Potassium and 2.2 times more Water than Schar, Gluten-Free, Classic White Rolls.
• While 7 oz of Schar, Gluten-Free, Classic White Rolls contain 5.1 times more Calcium, 6.7 times more Iron, 1.6 times more Phosphorus, 10.1 times more Sodium and 1.6 times more Zinc than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Schar, Gluten-Free, Classic White Rolls contain similar levels of Copper, Magnesium and Manganese per seven ounces.
• Both Boiled and Drained Frozen Carrots as well as Schar, Gluten-Free, Classic White Rolls lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Carrots have 2.2 times more Omega 3 than Schar, Gluten-Free, Classic White Rolls.
• While 7 oz of Schar, Gluten-Free, Classic White Rolls contain 6.5 times more Energy, 3.9 times more Fat, 2.1 times more Omega 6, 6.5 times more Carbohydrate, 1.7 times more Sugars, 7.4 times more Fructose, 1.5 times more Fiber and 5.8 times more Protein than Boiled and Drained Frozen Carrots.
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein
• 7 ounces of Schar, Gluten-Free, Classic White Rolls provide inadequate amounts of Omega 3