Comparing Nutrients in 100 grams Cooked Frozen Carrots VS Rye Bread

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Rye Bread	13%	12%	75%

Macro Nutrients

	Cooked Frozen Carrots	Rye Bread	Recommended Dietary Allowance
Energy	1.28% 37kcal	8.93% 259kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	1.96% 0.63g	32g per day for Men 19-50 years
Omega 3	2.75% 0.044g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	4.35% 0.74g	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	37% 48.3g	130g per day for Men 19-50 years
Sugars	5.63% 4.1g	5.3% 3.85g	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	0.39% 0.28g	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 3.44g	NA	g per day for Men 19-50 years
Fiber	8.7% 3.3g	15.3% 5.8g	38g per day for Men 19-50 years
Protein	1.04% 0.58g	15% 8.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Rye Bread	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	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.85% 0.037mg	25.8% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.42mg	23.8% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.48% 0.17mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.46% 0.084mg	5.77% 0.075mg	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	27.5% 110μg	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	2.56% 2.3mg	0.44% 0.4mg	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	2.2% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.3% 13.6μg	1% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Rye Bread	Recommended Dietary Allowance
Calcium	3.5% 35mg	7.3% 73mg	1000mg per day for Men 19-50 years
Copper	9.1% 0.082mg	20.7% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.28% 51μg	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	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	7.26% 0.17mg	36% 0.82mg	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	18% 125mg	700mg per day for Men 19-50 years
Potassium	5.65% 192mg	4.9% 166mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	56% 31μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	40.2% 603mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	2.44% 90g	1% 37.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Rye Bread per 100 g

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

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

• 100 grams of Cooked Frozen Carrots have more Vitamin A, 5.8 times more Vitamin C, 3.1 times more Vitamin E and 11.3 times more Vitamin K than Rye Bread.
• While 100 g of Rye Bread contain 14.5 times more Vitamin B1, 9.1 times more Vitamin B2, 9.1 times more Vitamin B3, 2.5 times more Vitamin B5 and 10 times more Vitamin B9 than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Rye Bread provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Rye Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled and Drained Frozen Carrots as well as Rye Bread have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Cooked Frozen Carrots have 2.4 times more Water than Rye Bread.
• While 100 g of Rye Bread contain 2.1 times more Calcium, 2.3 times more Copper, 5.3 times more Iron, 3.6 times more Magnesium, 4.9 times more Manganese, 4 times more Phosphorus, 51.5 times more Selenium, 10.2 times more Sodium and 3.3 times more Zinc than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Rye Bread 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 Rye Bread contain 7 times more Energy, 4.9 times more Fat, 1.4 times more Omega 3, 2.6 times more Omega 6, 6.2 times more Carbohydrate, 1.8 times more Fiber and 14.7 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Rye Bread offer comparable quantities of Sugars per 100 grams.
• 100 grams of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein