Comparing Nutrients in 7 ounces Vegetarian fillets VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Vegetarian fillets	32%	56%	12%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Vegetarian fillets	Frozen Carrots	Recommended Dietary Allowance
Energy	20% 575kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	37% 35.7g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	17.7% 5.65g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	129% 2.06g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	97% 16.5g	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	13.7% 18g	12% 15.7g	130g per day for Men 19-50 years
Sugars	2.2% 1.6g	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	32% 12g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	81.5% 45.6g	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Vegetarian fillets	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	157% 1409μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	182% 2.2mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	137% 1.8mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	149% 24mg	5.75% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.42% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	229% 2.98mg	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	50.6% 202μg	4.96% 20μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	347% 8.33μg	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	45.6% 6.85mg	7.54% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vegetarian fillets	Frozen Carrots	Recommended Dietary Allowance
Calcium	19% 189mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	204% 1.84mg	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	49.6% 3.97mg	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	NA	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	128% 893mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	35% 1191mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	65% 972mg	9% 135mg	1500mg per day for Men 19-50 years
Zinc	25.3% 2.78mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	4.83% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Vegetarian fillets VS Frozen Carrots per 7 oz

Compare the macro and micronutrient content in 7 oz of Vegetarian fillets 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 Vegetarian fillets vs Frozen Carrots:

• 7 ounces of Vegetarian fillets have 25 times more Vitamin B1, 24.3 times more Vitamin B2, 25.9 times more Vitamin B3, 15.8 times more Vitamin B6, 10.2 times more Vitamin B9, more Vitamin B12 and 6.1 times more Vitamin E than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain more Vitamin A, more Vitamin C and more Vitamin K than Vegetarian fillets.
• 7 ounces of Vegetarian fillets have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• 7 ounces of Frozen Carrots have insufficient amounts of Vitamin B12
• Both Vegetarian fillets as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Vegetarian fillets vs Frozen Carrots:

• 7 ounces of Vegetarian fillets have 2.6 times more Calcium, 12.5 times more Copper, 4.5 times more Iron, 1.9 times more Magnesium, 13.6 times more Phosphorus, 2.6 times more Potassium, 7.2 times more Sodium and 4.2 times more Zinc than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 2 times more Water than Vegetarian fillets.
• Both Vegetarian fillets as well as Frozen Carrots, Unprepared lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Vegetarian fillets have 8.1 times more Energy, 39.1 times more Fat, 60.6 times more Saturated Fat, 61.2 times more Omega 3, 33.6 times more Omega 6, 1.8 times more Fiber and 29.5 times more Protein than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 6 times more Sugars than Vegetarian fillets.
• Both Vegetarian fillets and Frozen Carrots offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein