Comparing Nutrients in 100 calories Boiled Carrots VS Granny Smith Apples

Weight per 100 calories

• Boiled Carrots: 286g
• Granny Smith Apples: 172g

Raw Granny Smith Apples with skin have 1.7 times more energy per unit of mass than Boiled and Drained Carrots, which is low in comparison to other foods. Boiled Carrots having low energy density.

Discover which food has more nutrients per 100 calories - Boiled Carrots or Granny Smith Apples?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Granny Smith Apples	3%	3%	94%

Macro Nutrients

	Boiled Carrots	Granny Smith Apples	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.51g	0.34% 0.33g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	NA	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	NA	1.6g per day for Men 19-50 years
Omega 6	1.46% 0.25g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	18% 23.5g	18% 23.5g	130g per day for Men 19-50 years
Sugars	13.6% 9.86g	23% 16.5g	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	1.4% 1.03g	12% 8.62g	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	% 1.14g	% 4.6g	g per day for Men 19-50 years
Sucrose	% 7.7g	% 3.33g	g per day for Men 19-50 years
Fiber	22.6% 8.57g	12.7% 4.83g	38g per day for Men 19-50 years
Protein	3.88% 2.17g	1.35% 0.76g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Granny Smith Apples	Recommended Dietary Allowance
Vitamin A	270% 2434μg	0.96% 8.62μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.7% 0.19mg	2.73% 0.033mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.67% 0.13mg	3.3% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	1.36% 0.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.66mg	1.93% 0.097mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	4.9% 0.064mg	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	10% 40μg	1.3% 5.17μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	11.4% 10.3mg	NA	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	19.6% 2.94mg	2.07% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.6% 39μg	4.6% 5.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Granny Smith Apples	Recommended Dietary Allowance
Calcium	8.57% 85.7mg	0.86% 8.62mg	1000mg per day for Men 19-50 years
Copper	5.4% 0.049mg	5.94% 0.053mg	0.9mg per day for Men 19-50 years
Fluoride	3.4% 136μg	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	12% 0.97mg	3.23% 0.26mg	8mg per day for Men 19-50 years
Magnesium	6.8% 28.6mg	2.05% 8.62mg	420mg per day for Men 19-50 years
Manganese	19.3% 0.44mg	3.3% 0.076mg	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	12.2% 85.7mg	2.96% 20.7mg	700mg per day for Men 19-50 years
Potassium	19.7% 671mg	6.1% 207mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	0.31% 0.17μg	55μg per day for Men 19-50 years
Sodium	11% 166mg	0.11% 1.72mg	1500mg per day for Men 19-50 years
Zinc	5.2% 0.57mg	0.63% 0.069mg	11mg per day for Men 19-50 years
Water	6.96% 258g	4% 147g	3700g per day for Men 19-50 years

Boiled Carrots VS Granny Smith Apples Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Carrots or Granny Smith Apples?

Lets compare vitamin content per 100 calories of Boiled Carrots vs Granny Smith Apples:

• 100 calories of Boiled Carrots have 282.4 times more Vitamin A, 5.8 times more Vitamin B1, 2.9 times more Vitamin B2, 8.5 times more Vitamin B3, 6.9 times more Vitamin B5, 6.9 times more Vitamin B6, 7.7 times more Vitamin B9, 9.5 times more Vitamin E and 7.1 times more Vitamin K than Granny Smith Apples.
• 100 calories of Granny Smith Apples have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5 and Vitamin B9

Comparing minerals per 100 calories for Boiled Carrots vs Granny Smith Apples:

• 100 calories of Boiled Carrots have 9.9 times more Calcium, 3.8 times more Iron, 3.3 times more Magnesium, 5.8 times more Manganese, 4.1 times more Phosphorus, 3.2 times more Potassium, 11.6 times more Selenium, 96.1 times more Sodium, 8.3 times more Zinc and 1.7 times more Water than Granny Smith Apples.
• Both Boiled Carrots and Granny Smith Apples contain similar levels of Copper per 100 calories.
• 100 calories of Granny Smith Apples lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Carrots have 1.8 times more Fiber and 2.9 times more Protein than Granny Smith Apples.
• While 100 kcal of Raw Granny Smith Apples with skin contain 1.7 times more Sugars and 8.4 times more Fructose than Boiled and Drained Carrots.
• Both Boiled Carrots and Granny Smith Apples offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Granny Smith Apples provide inadequate amounts of Protein