Comparing Nutrients in 100 grams Cooked Frozen Carrots VS Durum Wheat

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Durum Wheat	15%	6%	79%

Macro Nutrients

	Cooked Frozen Carrots	Durum Wheat	Recommended Dietary Allowance
Energy	1.28% 37kcal	11.7% 339kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	2.55% 2.47g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	2.75% 0.044g	3% 0.048g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	5.47% 0.93g	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	54.7% 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	24.4% 13.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Durum Wheat	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	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.85% 0.037mg	9.3% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.42mg	42% 6.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.48% 0.17mg	18.7% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.46% 0.084mg	32.2% 0.42mg	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	10.8% 43μg	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% 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	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	Durum Wheat	Recommended Dietary Allowance
Calcium	3.5% 35mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	9.1% 0.082mg	61.4% 0.55mg	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	44% 3.52mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	34.3% 144mg	420mg per day for Men 19-50 years
Manganese	7.26% 0.17mg	131% 3mg	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	72.6% 508mg	700mg per day for Men 19-50 years
Potassium	5.65% 192mg	12.7% 431mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	163% 89.4μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	38% 4.16mg	11mg per day for Men 19-50 years
Water	2.44% 90g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Durum Wheat per 100 g

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

Lets compare vitamin content per 100 grams of Cooked Frozen Carrots vs Durum Wheat:

• 100 grams of Cooked Frozen Carrots have more Vitamin A and more Vitamin C than Durum Wheat.
• While 100 g of Durum Wheat contain 14 times more Vitamin B1, 3.3 times more Vitamin B2, 16.2 times more Vitamin B3, 5.4 times more Vitamin B5, 5 times more Vitamin B6 and 3.9 times more Vitamin B9 than Boiled and Drained Frozen Carrots.
• 100 grams of Durum Wheat have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Frozen Carrots as well as Durum Wheat have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Frozen Carrots vs Durum Wheat:

• 100 grams of Cooked Frozen Carrots have 29.5 times more Sodium and 8.3 times more Water than Durum Wheat.
• While 100 g of Durum Wheat contain 6.7 times more Copper, 6.6 times more Iron, 13.1 times more Magnesium, 18 times more Manganese, 16.4 times more Phosphorus, 2.2 times more Potassium, 149 times more Selenium and 11.9 times more Zinc than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Durum Wheat contain similar levels of Calcium per 100 grams.
• 100 grams of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Durum Wheat contain 9.2 times more Energy, 3.6 times more Fat, 3.2 times more Omega 6, 9.2 times more Carbohydrate and 23.6 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Durum Wheat offer comparable quantities of Omega 3 per 100 grams.
• 100 grams of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein