Comparing Nutrients in 7 ounces Rolls, hamburger or hot dog, whole wheat VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Rolls, hamburger or hot dog, whole wheat	Frozen Carrots	Recommended Dietary Allowance
Energy	18.4% 534kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	8.96% 8.7g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	5.7% 1.83g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	21.5% 0.34g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	18.7% 3.18g	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	68.6% 89g	12% 15.7g	130g per day for Men 19-50 years
Sugars	16.2% 11.7g	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	6.68% 4.84g	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	% 4.03g	% 0.79g	g per day for Men 19-50 years
Sucrose	% 0g	% 8.04g	g per day for Men 19-50 years
Fiber	32% 12g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	44% 24.6g	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, whole wheat	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	7.28% 65.5μg	157% 1409μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73% 0.88mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56% 8.97mg	5.75% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.5% 1.67mg	7.42% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.6% 0.38mg	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	21% 83.3μg	4.96% 20μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	15.7% 0.38μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.87% 2.58mg	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	5.42% 0.81mg	7.54% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.44% 8.93μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hot dog, whole wheat	Frozen Carrots	Recommended Dietary Allowance
Calcium	39.3% 393mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	52.7% 0.47mg	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	60% 4.8mg	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	199% 4.6mg	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	61.5% 431mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	14% 480mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	119% 65.3μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	63% 947mg	9% 135mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	1.93% 71.3g	4.83% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, hamburger or hot dog, whole wheat VS Frozen Carrots per 7 oz

Compare the macro and micronutrient content in 7 oz of Rolls, hamburger or hot dog, whole wheat 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 Rolls, hamburger or hot dog, whole wheat vs Frozen Carrots:

• 7 ounces of Rolls, hamburger or hot dog, whole wheat have 10 times more Vitamin B1, 5.1 times more Vitamin B2, 9.7 times more Vitamin B3, 4.5 times more Vitamin B5, 2 times more Vitamin B6, 4.2 times more Vitamin B9 and more Vitamin B12 than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 21.5 times more Vitamin A, 1.9 times more Vitamin C, 1.4 times more Vitamin E and 3.9 times more Vitamin K than Rolls, hamburger or hot dog, whole wheat.
• 7 ounces of Rolls, hamburger or hot dog, whole wheat have insufficient amounts of Vitamin C
• 7 ounces of Frozen Carrots have insufficient amounts of Vitamin B12
• Both Rolls, hamburger or hot dog, whole wheat as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Rolls, hamburger or hot dog, whole wheat vs Frozen Carrots:

• 7 ounces of Rolls, hamburger or hot dog, whole wheat have 5.5 times more Calcium, 3.2 times more Copper, 5.5 times more Iron, 6.8 times more Magnesium, 13.5 times more Manganese, 6.6 times more Phosphorus, 47 times more Selenium, 7 times more Sodium and 5.2 times more Zinc than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 2.5 times more Water than Rolls, hamburger or hot dog, whole wheat.
• Both Rolls, hamburger or hot dog, whole wheat 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 Rolls, hamburger or hot dog, whole wheat have 7.5 times more Energy, 9.5 times more Fat, 19.6 times more Saturated Fat, 10.2 times more Omega 3, 6.5 times more Omega 6, 5.7 times more Carbohydrate, 1.2 times more Sugars, 7.9 times more Fructose, 1.8 times more Fiber and 15.9 times more Protein than Frozen Carrots.
• 7 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein