Comparing Nutrients in 100 grams Frozen Carrots VS Toasted Oat Bran Bread

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Toasted Oat Bran Bread	17%	16%	67%

Macro Nutrients

	Frozen Carrots	Toasted Oat Bran Bread	Recommended Dietary Allowance
Energy	1.24% 36kcal	8.93% 259kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.46g	4.95% 4.8g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.047g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	7.13% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.45% 0.25g	10.3% 1.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.08% 7.9g	33.6% 43.7g	130g per day for Men 19-50 years
Sugars	6.57% 4.76g	11.7% 8.46g	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	0.43% 0.31g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 4.05g	NA	g per day for Men 19-50 years
Fiber	8.7% 3.3g	13% 4.9g	38g per day for Men 19-50 years
Protein	1.4% 0.78g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Toasted Oat Bran Bread	Recommended Dietary Allowance
Vitamin A	79% 710μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.67% 0.044mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.85% 0.037mg	26.4% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	30% 4.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.74% 0.19mg	2.3% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.3% 0.095mg	3.08% 0.04mg	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	2.5% 10μg	17.3% 69μg	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	2.78% 2.5mg	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	3.8% 0.57mg	3.2% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.7% 17.6μg	1.1% 1.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Toasted Oat Bran Bread	Recommended Dietary Allowance
Calcium	3.6% 36mg	7.1% 71mg	1000mg per day for Men 19-50 years
Copper	8.22% 0.074mg	14.2% 0.13mg	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	5.5% 0.44mg	43% 3.43mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	7.43% 0.17mg	33% 0.76mg	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	4.7% 33mg	16.6% 116mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	3.6% 123mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	60% 33μg	55μg per day for Men 19-50 years
Sodium	4.53% 68mg	26% 387mg	1500mg per day for Men 19-50 years
Zinc	3% 0.33mg	9.55% 1.05mg	11mg per day for Men 19-50 years
Water	2.43% 90g	1.04% 38.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Toasted Oat Bran Bread per 100 g

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

Lets compare vitamin content per 100 grams of Frozen Carrots vs Toasted Oat Bran Bread:

• 100 grams of Frozen Carrots have 355 times more Vitamin A, 1.6 times more Vitamin B5, 2.4 times more Vitamin B6, more Vitamin C and 13.5 times more Vitamin K than Toasted Oat Bran Bread.
• While 100 g of Toasted Oat Bran Bread contain 10.1 times more Vitamin B1, 9.3 times more Vitamin B2, 10.3 times more Vitamin B3 and 6.9 times more Vitamin B9 than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Toasted Oat Bran Bread provide similar amounts of Vitamin E per 100 grams.
• 100 grams of Toasted Oat Bran Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Frozen Carrots, Unprepared as well as Toasted Oat Bran Bread have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Carrots vs Toasted Oat Bran Bread:

• 100 grams of Frozen Carrots have 1.9 times more Potassium and 2.3 times more Water than Toasted Oat Bran Bread.
• While 100 g of Toasted Oat Bran Bread contain 2 times more Calcium, 1.7 times more Copper, 7.8 times more Iron, 2.8 times more Magnesium, 4.4 times more Manganese, 3.5 times more Phosphorus, 47.1 times more Selenium, 5.7 times more Sodium and 3.2 times more Zinc than Frozen Carrots, Unprepared.
• 100 grams of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Toasted Oat Bran Bread contain 7.2 times more Energy, 10.4 times more Fat, 16.3 times more Saturated Fat, 6.7 times more Omega 3, 7.1 times more Omega 6, 5.5 times more Carbohydrate, 1.8 times more Sugars, 1.5 times more Fiber and 14.6 times more Protein than Frozen Carrots, Unprepared.
• 100 grams of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein