Comparing Nutrients in 100 grams Cooked Frozen Carrots VS Dry Bread Crumbs

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Dry Bread Crumbs	14%	12%	74%

Macro Nutrients

	Cooked Frozen Carrots	Dry Bread Crumbs	Recommended Dietary Allowance
Energy	1.28% 37kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	5.46% 5.3g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	3.76% 1.2g	32g per day for Men 19-50 years
Omega 3	2.75% 0.044g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	11% 1.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.95% 7.73g	55.4% 72g	130g per day for Men 19-50 years
Sugars	5.63% 4.1g	8.55% 6.2g	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	0.39% 0.28g	3.4% 2.46g	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	% 0.36g	% 1.82g	g per day for Men 19-50 years
Sucrose	% 3.44g	% 0g	g per day for Men 19-50 years
Fiber	8.7% 3.3g	12% 4.5g	38g per day for Men 19-50 years
Protein	1.04% 0.58g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Dry Bread Crumbs	Recommended Dietary Allowance
Vitamin A	94% 846μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	80.6% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.85% 0.037mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.42mg	41.5% 6.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.48% 0.17mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.46% 0.084mg	9.3% 0.12mg	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	2.75% 11μg	26.8% 107μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	14.6% 0.35μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.56% 2.3mg	0% 0mg	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	6.73% 1mg	0.53% 0.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.3% 13.6μg	5.5% 6.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Dry Bread Crumbs	Recommended Dietary Allowance
Calcium	3.5% 35mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	9.1% 0.082mg	28.3% 0.26mg	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	6.63% 0.53mg	60.4% 4.83mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	10.2% 43mg	420mg per day for Men 19-50 years
Manganese	7.26% 0.17mg	40% 0.92mg	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	4.43% 31mg	23.6% 165mg	700mg per day for Men 19-50 years
Potassium	5.65% 192mg	5.76% 196mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	46% 25μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	48.8% 732mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	13% 1.45mg	11mg per day for Men 19-50 years
Water	2.44% 90g	0.18% 6.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Dry Bread Crumbs per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Frozen Carrots versus 100 g of Dry Bread Crumbs to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Frozen Carrots vs Dry Bread Crumbs :

• 100 grams of Cooked Frozen Carrots have more Vitamin A, more Vitamin C, 12.6 times more Vitamin E and 2.1 times more Vitamin K than Dry Bread Crumbs .
• While 100 g of Plain Grated Dry Bread Crumbs contain 32.2 times more Vitamin B1, 10.9 times more Vitamin B2, 15.9 times more Vitamin B3, 3.2 times more Vitamin B5, 1.4 times more Vitamin B6, 9.7 times more Vitamin B9 and more Vitamin B12 than Boiled and Drained Frozen Carrots.
• 100 grams of Cooked Frozen Carrots have insufficient amounts of Vitamin B12
• 100 grams of Dry Bread Crumbs have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Boiled and Drained Frozen Carrots as well as Plain Grated Dry Bread Crumbs have insufficient amounts of Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Frozen Carrots vs Dry Bread Crumbs :

• 100 grams of Cooked Frozen Carrots have 13.9 times more Water than Dry Bread Crumbs .
• While 100 g of Plain Grated Dry Bread Crumbs contain 5.2 times more Calcium, 3.1 times more Copper, 9.1 times more Iron, 3.9 times more Magnesium, 5.5 times more Manganese, 5.3 times more Phosphorus, 42 times more Selenium, 12.4 times more Sodium and 4.1 times more Zinc than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Dry Bread Crumbs contain similar levels of Potassium per 100 grams.
• 100 grams of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Plain Grated Dry Bread Crumbs contain 10.7 times more Energy, 7.8 times more Fat, 10 times more Saturated Fat, 4.2 times more Omega 3, 6.5 times more Omega 6, 9.3 times more Carbohydrate, 1.5 times more Sugars, 8.8 times more Fructose, 1.4 times more Fiber and 23 times more Protein than Boiled and Drained Frozen Carrots.
• 100 grams of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein