Comparing Nutrients in 7 ounces Cooked Frozen Carrots VS Snacks, oriental mix, rice-based

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Snacks, oriental mix, rice-based	14%	46%	40%

Macro Nutrients

	Cooked Frozen Carrots	Snacks, oriental mix, rice-based	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	34.6% 1004kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	52.3% 50.8g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	23.5% 7.5g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	39.3% 0.63g	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	120% 20.4g	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	78.8% 102g	130g per day for Men 19-50 years
Sugars	11% 8.1g	8.2% 5.95g	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	69% 26g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	61.3% 34.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Snacks, oriental mix, rice-based	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	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.16% 0.83mg	38.2% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	11% 0.14mg	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	19% 75.4μg	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	0.66% 0.6mg	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	74% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Snacks, oriental mix, rice-based	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	29.5% 0.27mg	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	60.5% 4.84mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	55.8% 234mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	110% 2.53mg	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	74.3% 520mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	19% 651mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	29.2% 16μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	54.6% 820mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0.14% 5.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Snacks, oriental mix, rice-based per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Carrots versus 7 oz of Snacks, oriental mix, rice-based to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Frozen Carrots vs Snacks, oriental mix, rice-based:

• 7 ounces of Cooked Frozen Carrots have more Vitamin A, 7.7 times more Vitamin C and 5.7 times more Vitamin K than Snacks, oriental mix, rice-based.
• While 7 oz of Snacks, oriental mix, rice-based contain 10.4 times more Vitamin B1, 3.8 times more Vitamin B2, 7.4 times more Vitamin B3, 2.7 times more Vitamin B5, 3.5 times more Vitamin B9 and 5.5 times more Vitamin E than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Snacks, oriental mix, rice-based provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Snacks, oriental mix, rice-based have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Frozen Carrots as well as Snacks, oriental mix, rice-based have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Carrots vs Snacks, oriental mix, rice-based:

• 7 ounces of Cooked Frozen Carrots have 35.4 times more Water than Snacks, oriental mix, rice-based.
• While 7 oz of Snacks, oriental mix, rice-based contain 1.5 times more Calcium, 1.6 times more Copper, 4.6 times more Iron, 10.7 times more Magnesium, 7.6 times more Manganese, 8.5 times more Phosphorus, 1.7 times more Potassium, 13.5 times more Selenium, 7 times more Sodium and 7.6 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 1.4 times more Sugars than Snacks, oriental mix, rice-based.
• While 7 oz of Snacks, oriental mix, rice-based contain 13.7 times more Energy, 37.6 times more Fat, 31.5 times more Saturated Fat, 7.2 times more Omega 3, 35.6 times more Omega 6, 6.7 times more Carbohydrate, 4 times more Fiber and 29.8 times more Protein than Boiled and Drained Frozen Carrots.
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein