Comparing Nutrients in 7 ounces Enriched yellow Corn flour masa VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Enriched yellow Corn flour masa	9%	9%	82%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Enriched yellow Corn flour masa	Frozen Carrots	Recommended Dietary Allowance
Energy	25% 720kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	7.55% 7.32g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.06g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	19.5% 3.3g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	12% 15.7g	130g per day for Men 19-50 years
Sugars	NA	13% 9.45g	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	NA	0.85% 0.62g	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	NA	% 0.79g	g per day for Men 19-50 years
Sucrose	NA	% 8.04g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	30% 16.8g	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Enriched yellow Corn flour masa	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	157% 1409μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	244% 2.93mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	123% 1.6mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	123% 19.7mg	5.75% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.62% 0.38mg	7.42% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.5% 0.94mg	14.5% 0.19mg	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	80.4% 321μg	4.96% 20μg	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	0% 0mg	5.5% 4.96mg	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	NA	7.54% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched yellow Corn flour masa	Frozen Carrots	Recommended Dietary Allowance
Calcium	27.4% 274mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	16.3% 0.15mg	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	211% 17mg	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	32.4% 0.75mg	14.8% 0.34mg	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	65.5% 458mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	15.3% 520mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	9% 135mg	1500mg per day for Men 19-50 years
Zinc	32.5% 3.57mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	0.53% 19.4g	4.83% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched yellow Corn flour masa VS Frozen Carrots per 7 oz

Compare the macro and micronutrient content in 7 oz of Enriched yellow Corn flour masa versus 7 oz of Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Enriched yellow Corn flour masa vs Frozen Carrots:

• 7 ounces of Enriched yellow Corn flour masa have 33.5 times more Vitamin B1, 21.8 times more Vitamin B2, 21.4 times more Vitamin B3, 5 times more Vitamin B6 and 16.2 times more Vitamin B9 than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 64.5 times more Vitamin A and more Vitamin C than Enriched yellow Corn flour masa.
• Both Enriched yellow Corn flour masa and Frozen Carrots provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Enriched yellow Corn flour masa have insufficient amounts of Vitamin A and Vitamin C
• Both Enriched yellow Corn flour masa as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Enriched yellow Corn flour masa vs Frozen Carrots:

• 7 ounces of Enriched yellow Corn flour masa have 3.8 times more Calcium, 2.8 times more Copper, 19.3 times more Iron, 7.8 times more Magnesium, 2.2 times more Manganese, 7 times more Phosphorus, 15 times more Selenium and 5.5 times more Zinc than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 13.6 times more Sodium and 9.2 times more Water than Enriched yellow Corn flour masa.
• Both Enriched yellow Corn flour masa and Frozen Carrots contain similar levels of Potassium per seven ounces.
• 7 ounces of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Enriched yellow Corn flour masa have 10.1 times more Energy, 8 times more Fat, 3.1 times more Omega 3, 6.8 times more Omega 6, 9.7 times more Carbohydrate, 1.9 times more Fiber and 10.8 times more Protein than Frozen Carrots.
• 7 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein