Comparing Nutrients in 7 ounces Cooked Frozen Carrots VS Wheat Bran

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Wheat Bran	17%	11%	72%

Macro Nutrients

	Cooked Frozen Carrots	Wheat Bran	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	14.8% 429kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	8.7% 8.43g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	20.7% 0.33g	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	24% 4.05g	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% 128g	130g per day for Men 19-50 years
Sugars	11% 8.1g	1.12% 0.81g	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	224% 85g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	55% 31g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Wheat Bran	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	86.5% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	88% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.16% 0.83mg	168% 27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	86.5% 4.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	199% 2.6mg	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	39% 157μg	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	19.7% 2.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Wheat Bran	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	220% 2mg	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	262% 21mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	289% 1213mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	992% 23mg	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	287% 2010mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	69% 2346mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	280% 154μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	131% 14.4mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0.53% 19.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Wheat Bran per 7 oz

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

Lets compare vitamin content per 7 ounces of Cooked Frozen Carrots vs Wheat Bran:

• 7 ounces of Cooked Frozen Carrots have more Vitamin A, more Vitamin C and 7.2 times more Vitamin K than Wheat Bran.
• While 7 oz of Crude Wheat Bran contain 17.4 times more Vitamin B1, 15.6 times more Vitamin B2, 32.6 times more Vitamin B3, 12.5 times more Vitamin B5, 15.5 times more Vitamin B6, 7.2 times more Vitamin B9 and 1.5 times more Vitamin E than Boiled and Drained Frozen Carrots.
• 7 ounces of Wheat Bran have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled and Drained Frozen Carrots as well as Crude Wheat Bran have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Carrots vs Wheat Bran:

• 7 ounces of Cooked Frozen Carrots have 29.5 times more Sodium and 9.1 times more Water than Wheat Bran.
• While 7 oz of Crude Wheat Bran contain 2.1 times more Calcium, 12.2 times more Copper, 19.9 times more Iron, 55.5 times more Magnesium, 68.9 times more Manganese, 32.7 times more Phosphorus, 6.2 times more Potassium, 129.3 times more Selenium and 20.8 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 10 times more Sugars than Wheat Bran.
• While 7 oz of Crude Wheat Bran contain 5.8 times more Energy, 6.3 times more Fat, 3.8 times more Omega 3, 7.1 times more Omega 6, 8.3 times more Carbohydrate, 13 times more Fiber and 26.8 times more Protein than Boiled and Drained Frozen Carrots.
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein