Comparing Nutrients in 7 ounces Waffles, gluten-free, frozen, ready-to-heat VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Waffles, gluten-free, frozen, ready-to-heat	Boiled Carrots	Recommended Dietary Allowance
Energy	18% 522kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.5g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	4.84% 1.55g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	96% 1.53g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	18.6% 3.16g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.7% 85.4g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	4.74% 3.43g	9.44% 6.85g	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	1.37% 0.99g	0.99% 0.71g	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	% 0.85g	% 0.79g	g per day for Men 19-50 years
Sucrose	% 1.57g	% 5.36g	g per day for Men 19-50 years
Fiber	7.3% 2.78g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	2.7% 1.5g	56g per day for Men 19-50 years

Vitamins

	Waffles, gluten-free, frozen, ready-to-heat	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	188% 1691μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.4% 3.58mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	9.2% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	23.4% 0.3mg	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	3.97% 16μg	6.95% 27.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	222% 5.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	7.94% 7.14mg	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	12.7% 1.9mg	13.6% 2.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.4% 22μg	22.7% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, gluten-free, frozen, ready-to-heat	Boiled Carrots	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	19.6% 0.18mg	3.75% 0.034mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.36% 94μg	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	15.6% 1.25mg	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.5mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	13.4% 0.31mg	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	102% 712mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	7.24% 246mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	67% 1002mg	7.67% 115mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	2.33% 86g	4.84% 179g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Waffles, gluten-free, frozen, ready-to-heat vs Boiled Carrots:

• Waffles, gluten-free, frozen, ready-to-heat have 1.2 times more Vitamin B1, 2.8 times more Vitamin B3, 2.1 times more Vitamin B5 and more Vitamin B12 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A, 2.3 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin C than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Boiled and Drained Carrots have similar amounts of Vitamin B2, Vitamin E and Vitamin K per 7 oz.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Boiled and Drained Carrots have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Waffles, gluten-free, frozen, ready-to-heat vs Boiled Carrots:

• Waffles, gluten-free, frozen, ready-to-heat have 1.3 times more Calcium, 5.2 times more Copper, 1.9 times more Iron, 3.1 times more Magnesium, 5 times more Manganese, 12 times more Phosphorus, 8.7 times more Sodium and 2.5 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.9 times more Potassium, 1.8 times more Selenium and 2.1 times more Water than Waffles, gluten-free, frozen, ready-to-heat.

Comparison of macro-nutrients per 7 ounces:

• Waffles, gluten-free, frozen, ready-to-heat have 7.5 times more Energy, 49.1 times more Fat, 26 times more Saturated Fat, 770 times more Omega 3, 18.3 times more Omega 6, 5.2 times more Carbohydrate and 3.6 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2 times more Sugars and 2.1 times more Fiber than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.