Comparing Nutrients in 7 ounces Cooked Frozen Carrots VS Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Wheat Flour	12%	2%	86%

Macro Nutrients

	Cooked Frozen Carrots	Wheat Flour	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	25% 722kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	4.56% 0.78g	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	116% 151g	130g per day for Men 19-50 years
Sugars	11% 8.1g	0.74% 0.54g	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	14% 5.36g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Wheat Flour	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	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.16% 0.83mg	15.5% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	6.7% 0.087mg	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	13% 51.6μg	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	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Wheat Flour	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	31.8% 0.29mg	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	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	59% 1.35mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	188% 84.5μg	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	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	6.25% 212mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	122% 67.3μg	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	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0.64% 23.7g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Cooked Frozen Carrots have more Vitamin A, 1.9 times more Vitamin B6, more Vitamin C, 16.8 times more Vitamin E and 45.3 times more Vitamin K than Wheat Flour.
• While 7 oz of Unenriched All-purpose White Wheat Flour contain 4 times more Vitamin B1, 3 times more Vitamin B3, 2.5 times more Vitamin B5 and 2.4 times more Vitamin B9 than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Wheat Flour provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Wheat Flour have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Frozen Carrots as well as Unenriched All-purpose White Wheat Flour have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Cooked Frozen Carrots have 2.3 times more Calcium, 1.8 times more Potassium, 29.5 times more Sodium and 7.6 times more Water than Wheat Flour.
• While 7 oz of Unenriched All-purpose White Wheat Flour contain 1.8 times more Copper, 2.2 times more Iron, 2 times more Magnesium, 4.1 times more Manganese, 3.5 times more Phosphorus, 56.5 times more Selenium and 2 times more Zinc than Boiled and Drained Frozen Carrots.
• 7 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium
• 7 ounces of Wheat Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Carrots have 2 times more Omega 3, 15.1 times more Sugars and 1.2 times more Fiber than Wheat Flour.
• While 7 oz of Unenriched All-purpose White Wheat Flour contain 9.8 times more Energy, 1.4 times more Omega 6, 9.9 times more Carbohydrate and 17.8 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 Wheat Flour provide inadequate amounts of Omega 3