Comparing Nutrients in 7 ounces Cooked Frozen Carrots VS Raw Kamut

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Raw Kamut	16%	5%	79%

Macro Nutrients

	Cooked Frozen Carrots	Raw Kamut	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	4.36% 4.23g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	6.7% 1.14g	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	108% 140g	130g per day for Men 19-50 years
Sugars	11% 8.1g	21.5% 15.6g	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	0.3% 0.22g	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	% 1.23g	g per day for Men 19-50 years
Sucrose	% 6.83g	% 1.1g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	58% 22g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	51.5% 29g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Raw Kamut	Recommended Dietary Allowance
Vitamin A	187% 1679μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	94% 1.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	28% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.16% 0.83mg	79% 12.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	37.7% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	39.5% 0.51mg	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	NA	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	0% 0mg	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	8.07% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Raw Kamut	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	112% 1mg	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	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	236% 5.43mg	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	103% 722mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	23.5% 800mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	294% 162μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	66.4% 7.3mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0.59% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Raw Kamut per 7 oz

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

Lets compare vitamin content per 7 ounces of Cooked Frozen Carrots vs Raw Kamut:

• 7 ounces of Cooked Frozen Carrots have 846 times more Vitamin A, more Vitamin C, 1.7 times more Vitamin E and 7.6 times more Vitamin K than Raw Kamut.
• While 7 oz of Uncooked Khorasan Wheat contain 18.9 times more Vitamin B1, 5 times more Vitamin B2, 15.3 times more Vitamin B3, 5.5 times more Vitamin B5 and 3.1 times more Vitamin B6 than Boiled and Drained Frozen Carrots.
• 7 ounces of Raw Kamut have insufficient amounts of Vitamin A, Vitamin C and Vitamin K

Comparing minerals per 7 ounces for Cooked Frozen Carrots vs Raw Kamut:

• 7 ounces of Cooked Frozen Carrots have 1.6 times more Calcium, 11.8 times more Sodium and 8.2 times more Water than Raw Kamut.
• While 7 oz of Uncooked Khorasan Wheat contain 6.2 times more Copper, 7.1 times more Iron, 11.8 times more Magnesium, 16.4 times more Manganese, 11.7 times more Phosphorus, 2.1 times more Potassium, 135.8 times more Selenium and 10.5 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 oz of Uncooked Khorasan Wheat contain 9.1 times more Energy, 3.1 times more Fat, 2 times more Omega 6, 9.1 times more Carbohydrate, 1.9 times more Sugars, 3.4 times more Fiber and 25.1 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Raw Kamut offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein