Comparing Nutrients in 7 ounces Whole Soft Wheat Flour VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Whole Soft Wheat Flour	11%	5%	84%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Whole Soft Wheat Flour	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	22.7% 659kcal	2.53% 73.4kcal	2900kcal per day for Men 19-50 years
Fat	4% 3.87g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	2.67% 0.85g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	NA	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	NA	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	114% 148g	11.8% 15.3g	130g per day for Men 19-50 years
Sugars	2.8% 2.02g	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	NA	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	NA	% 0.71g	g per day for Men 19-50 years
Sucrose	NA	% 6.83g	g per day for Men 19-50 years
Fiber	68.4% 26g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	34% 19g	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	Whole Soft Wheat Flour	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	187% 1679μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.7% 0.37mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66.3% 10.6mg	5.16% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	6.9% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	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	14% 55.6μg	5.46% 22μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	7% 1.05mg	13.4% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Soft Wheat Flour	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	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	92% 7.36mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	55.3% 232mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	293% 6.75mg	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	92% 641mg	8.8% 61.5mg	700mg per day for Men 19-50 years
Potassium	23% 782mg	11.2% 381mg	3400mg per day for Men 19-50 years
Selenium	46% 25.2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	53.4% 5.87mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.67% 24.6g	4.84% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Soft Wheat Flour VS Cooked Frozen Carrots per 7 oz

Compare the macro and micronutrient content in 7 oz of Whole Soft Wheat Flour 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 Whole Soft Wheat Flour vs Cooked Frozen Carrots:

• 7 ounces of Whole Soft Wheat Flour have 9.9 times more Vitamin B1, 5.1 times more Vitamin B2, 12.9 times more Vitamin B3, 5.8 times more Vitamin B5, 2.3 times more Vitamin B6 and 2.5 times more Vitamin B9 than Cooked Frozen Carrots.
• While 7 oz of Boiled and Drained Frozen Carrots contain more Vitamin A, more Vitamin C, 1.9 times more Vitamin E and 7.2 times more Vitamin K than Soft Wheat Whole Grain Flour.
• 7 ounces of Whole Soft Wheat Flour have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Soft Wheat Whole Grain Flour as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Whole Soft Wheat Flour vs Cooked Frozen Carrots:

• 7 ounces of Whole Soft Wheat Flour have 5.8 times more Copper, 7 times more Iron, 10.6 times more Magnesium, 20.4 times more Manganese, 10.4 times more Phosphorus, 2.1 times more Potassium, 21.2 times more Selenium and 8.5 times more Zinc than Cooked Frozen Carrots.
• While 7 oz of Boiled and Drained Frozen Carrots contain 19.7 times more Sodium and 7.3 times more Water than Soft Wheat Whole Grain Flour.
• Both Whole Soft Wheat Flour and Cooked Frozen Carrots contain similar levels of Calcium per seven ounces.
• 7 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Whole Soft Wheat Flour have 9 times more Energy, 2.9 times more Fat, 9.6 times more Carbohydrate, 4 times more Fiber and 16.6 times more Protein than Cooked Frozen Carrots.
• While 7 oz of Boiled and Drained Frozen Carrots contain 4 times more Sugars than Soft Wheat Whole Grain Flour.
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein