Comparing Nutrients in 7 ounces Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	4%	23%	73%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	26.6% 770kcal	2.53% 73.4kcal	2900kcal per day for Men 19-50 years
Fat	20.4% 19.7g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	22.4% 7.17g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	40.7% 0.65g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	34% 5.76g	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	107% 140g	11.8% 15.3g	130g per day for Men 19-50 years
Sugars	71.5% 52g	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	12% 8.7g	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	% 30g	% 0.71g	g per day for Men 19-50 years
Sucrose	% 3.53g	% 6.83g	g per day for Men 19-50 years
Fiber	5.22% 2g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	15% 8.33g	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	44.5% 401μg	187% 1679μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.3mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85% 1.1mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84.2% 13.5mg	5.16% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	6.9% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.4% 1.03mg	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	55% 220μg	5.46% 22μg	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	5.07% 4.56mg	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	12% 1.8mg	13.4% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.5% 30.6μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	15.2% 0.14mg	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	137% 11mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	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	5.95% 202mg	11.2% 381mg	3400mg per day for Men 19-50 years
Selenium	11% 6.15μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	44% 663mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.77% 28.4g	4.84% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) VS Cooked Frozen Carrots per 7 oz

Compare the macro and micronutrient content in 7 oz of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) 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 Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) vs Cooked Frozen Carrots:

• 7 ounces of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have 21.6 times more Vitamin B1, 15.1 times more Vitamin B2, 16.3 times more Vitamin B3, 1.6 times more Vitamin B5, 6.2 times more Vitamin B6 and 10.1 times more Vitamin B9 than Cooked Frozen Carrots.
• While 7 oz of Boiled and Drained Frozen Carrots contain 4.2 times more Vitamin A and more Vitamin C than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) and Cooked Frozen Carrots provide similar amounts of Vitamin E and Vitamin K per seven ounces.
• 7 ounces of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have insufficient amounts of Vitamin C
• Both Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) vs Cooked Frozen Carrots:

• 7 ounces of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have 10.4 times more Iron, 1.9 times more Manganese, 2.8 times more Phosphorus, 5.2 times more Selenium and 5.7 times more Sodium than Cooked Frozen Carrots.
• While 7 oz of Boiled and Drained Frozen Carrots contain 2.2 times more Calcium, 1.9 times more Potassium and 6.3 times more Water than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) and Cooked Frozen Carrots contain similar levels of Copper, Magnesium and Zinc per seven ounces.
• 7 ounces of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) lack sufficient amounts of Calcium
• 7 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have 10.5 times more Energy, 14.6 times more Fat, 30.1 times more Saturated Fat, 7.5 times more Omega 3, 10 times more Omega 6, 9.1 times more Carbohydrate, 6.4 times more Sugars, 15.7 times more Fructose and 7.2 times more Protein than Cooked Frozen Carrots.
• While 7 oz of Boiled and Drained Frozen Carrots contain 3.3 times more Fiber than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein