Comparing Nutrients in 100 grams Cooked Frozen Carrots VS Popovers, dry mix, unenriched

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Popovers, dry mix, unenriched	11%	11%	78%

Macro Nutrients

	Cooked Frozen Carrots	Popovers, dry mix, unenriched	Recommended Dietary Allowance
Energy	1.28% 37kcal	12.8% 371kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	4.43% 4.3g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	3.07% 0.98g	32g per day for Men 19-50 years
Omega 3	2.75% 0.044g	2.44% 0.039g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	4.6% 0.78g	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	54.6% 71g	130g per day for Men 19-50 years
Sugars	5.63% 4.1g	NA	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	NA	38g per day for Men 19-50 years
Protein	1.04% 0.58g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Popovers, dry mix, unenriched	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	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.85% 0.037mg	2% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.42mg	6.5% 1.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.48% 0.17mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.46% 0.084mg	3.23% 0.042mg	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	6.25% 25μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.33% 0.08μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.56% 2.3mg	0.11% 0.1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.73% 1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.3% 13.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Popovers, dry mix, unenriched	Recommended Dietary Allowance
Calcium	3.5% 35mg	3.2% 32mg	1000mg per day for Men 19-50 years
Copper	9.1% 0.082mg	19.3% 0.17mg	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	10.3% 0.82mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	7.26% 0.17mg	32.2% 0.74mg	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	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	5.65% 192mg	2.94% 100mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	NA	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	60.4% 906mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	8% 0.88mg	11mg per day for Men 19-50 years
Water	2.44% 90g	0.32% 11.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Popovers, dry mix, unenriched per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Frozen Carrots versus 100 g of Popovers, dry mix, unenriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Frozen Carrots vs Popovers, dry mix, unenriched:

• 100 grams of Cooked Frozen Carrots have more Vitamin A, 1.4 times more Vitamin B2, 2 times more Vitamin B6 and 23 times more Vitamin C than Popovers, dry mix, unenriched.
• While 100 g of Popovers, dry mix, unenriched contain 3.4 times more Vitamin B1, 2.5 times more Vitamin B3, 2.8 times more Vitamin B5, 2.3 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 Popovers, dry mix, unenriched have insufficient amounts of Vitamin A and Vitamin C

Comparing minerals per 100 grams for Cooked Frozen Carrots vs Popovers, dry mix, unenriched:

• 100 grams of Cooked Frozen Carrots have 1.9 times more Potassium and 7.7 times more Water than Popovers, dry mix, unenriched.
• While 100 g of Popovers, dry mix, unenriched contain 2.1 times more Copper, 1.5 times more Iron, 2.3 times more Magnesium, 4.4 times more Manganese, 3.2 times more Phosphorus, 15.4 times more Sodium and 2.5 times more Zinc than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Popovers, dry mix, unenriched contain similar levels of Calcium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Popovers, dry mix, unenriched contain 10 times more Energy, 6.3 times more Fat, 8.2 times more Saturated Fat, 2.7 times more Omega 6, 9.2 times more Carbohydrate and 17.9 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Popovers, dry mix, unenriched offer comparable quantities of Omega 3 per 100 grams.
• 100 grams of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein