Comparing Nutrients in 7 ounces Garlic bread, frozen VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Garlic bread, frozen	10%	43%	47%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Garlic bread, frozen	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	24% 695kcal	2.53% 73.4kcal	2900kcal per day for Men 19-50 years
Fat	34% 33g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	32.7% 10.5g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	63% 10.7g	3.37% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.7% 82.8g	11.8% 15.3g	130g per day for Men 19-50 years
Sugars	10% 7.32g	11% 8.1g	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	1.7% 1.23g	0.77% 0.56g	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	% 0.83g	% 0.71g	g per day for Men 19-50 years
Sucrose	% 0g	% 6.83g	g per day for Men 19-50 years
Fiber	13% 4.96g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	29.6% 16.6g	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	Garlic bread, frozen	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	187% 1679μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.4% 0.92mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.37mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.4% 8.2mg	5.16% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	6.9% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.7% 0.16mg	13% 0.17mg	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	92% 369μg	5.46% 22μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	6.6% 0.16μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.44% 0.4mg	5.07% 4.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	2.98% 18IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15.6% 2.34mg	13.4% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	48.8% 58.5μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic bread, frozen	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	24% 0.21mg	18% 0.16mg	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	75.7% 6.05mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	38% 0.88mg	14.4% 0.33mg	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	24.7% 173mg	8.8% 61.5mg	700mg per day for Men 19-50 years
Potassium	6% 204mg	11.2% 381mg	3400mg per day for Men 19-50 years
Selenium	60% 33μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	72% 1080mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.73mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	1.7% 63g	4.84% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Garlic bread, frozen VS Cooked Frozen Carrots per 7 oz

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

Lets compare vitamin content per 7 ounces of Garlic bread, frozen vs Cooked Frozen Carrots:

• 7 ounces of Garlic bread, frozen have 15.4 times more Vitamin B1, 5 times more Vitamin B2, 10 times more Vitamin B3, 3.8 times more Vitamin B5, 16.9 times more Vitamin B9, more Vitamin B12 and 2.2 times more Vitamin K than Cooked Frozen Carrots.
• While 7 oz of Boiled and Drained Frozen Carrots contain 65.1 times more Vitamin A and 11.5 times more Vitamin C than Garlic bread, frozen.
• Both Garlic bread, frozen and Cooked Frozen Carrots provide similar amounts of Vitamin B6 and Vitamin E per seven ounces.
• 7 ounces of Garlic bread, frozen have insufficient amounts of Vitamin A and Vitamin C
• 7 ounces of Cooked Frozen Carrots have insufficient amounts of Vitamin B12
• Both Garlic bread, frozen as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Garlic bread, frozen vs Cooked Frozen Carrots:

• 7 ounces of Garlic bread, frozen have 1.3 times more Copper, 5.8 times more Iron, 2.1 times more Magnesium, 2.6 times more Manganese, 2.8 times more Phosphorus, 27.7 times more Selenium, 9.2 times more Sodium and 2.5 times more Zinc than Cooked Frozen Carrots.
• While 7 oz of Boiled and Drained Frozen Carrots contain 1.3 times more Calcium, 1.9 times more Potassium and 2.8 times more Water than Garlic bread, frozen.
• 7 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Garlic bread, frozen have 9.5 times more Energy, 24.4 times more Fat, 44 times more Saturated Fat, 18.6 times more Omega 6, 5.4 times more Carbohydrate and 14.4 times more Protein than Cooked Frozen Carrots.
• While 7 oz of Boiled and Drained Frozen Carrots contain 1.3 times more Fiber than Garlic bread, frozen.
• Both Garlic bread, frozen and Cooked Frozen Carrots offer comparable quantities of Omega 3 and Sugars per seven ounces.
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein