Comparing Nutrients in 100 calories Carrots VS Pie, apple, commercially prepared, enriched flour

Weight per 100 calories

• Carrots: 244g
• Pie, apple, commercially prepared, enriched flour: 42.2g

Pie, apple, commercially prepared, enriched flour has 5.8 times more energy per unit of mass than Raw Carrots, which is above average in comparison to other foods. Carrots having low energy density.

Which food has more nutrients per 100 calories - Carrots or Pie, apple, commercially prepared, enriched flour?

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Pie, apple, commercially prepared, enriched flour	3%	41%	56%

Macro Nutrients

	Carrots	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.59g	4.8% 4.64g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.078g	5% 1.6g	32g per day for Men 19-50 years
Omega 3	0.3% 0.005g	3.24% 0.052g	1.6g per day for Men 19-50 years
Omega 6	1.43% 0.24g	5.13% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.4g	11% 14.3g	130g per day for Men 19-50 years
Sugars	16% 11.6g	9.1% 6.6g	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	1.85% 1.34g	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	% 1.44g	NA	g per day for Men 19-50 years
Sucrose	% 8.76g	NA	g per day for Men 19-50 years
Fiber	18% 6.83g	1.78% 0.68g	38g per day for Men 19-50 years
Protein	4.05% 2.27g	1.43% 0.8g	56g per day for Men 19-50 years

Vitamins

	Carrots	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Vitamin A	226% 2037μg	1.5% 13.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	0.98% 0.012mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	0.88% 0.011mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	0.69% 0.11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.67mg	1% 0.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	1.23% 0.016mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	18% 5.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11.6% 46.3μg	2.85% 11.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.18% 0.004μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	16% 14.4mg	1.5% 1.35mg	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	10.7% 1.6mg	4.28% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27% 32μg	1.23% 1.48μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Calcium	8.05% 80.5mg	0.46% 4.64mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	2.16% 0.019mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.8μg	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	9.15% 0.73mg	2.37% 0.19mg	8mg per day for Men 19-50 years
Magnesium	6.97% 29.3mg	0.7% 2.95mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	3.34% 0.077mg	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% 85.4mg	1.45% 10mg	700mg per day for Men 19-50 years
Potassium	23% 780mg	0.81% 27.4mg	3400mg per day for Men 19-50 years
Selenium	0.44% 0.24μg	0.77% 0.42μg	55μg per day for Men 19-50 years
Sodium	11.2% 168mg	5.65% 85mg	1500mg per day for Men 19-50 years
Zinc	5.32% 0.59mg	0.61% 0.068mg	11mg per day for Men 19-50 years
Water	5.82% 215g	0.6% 22g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Carrots vs Pie, apple, commercially prepared, enriched flour:

• Raw Carrots have 150.8 times more Vitamin A, 13.6 times more Vitamin B1, 12.4 times more Vitamin B2, 21.6 times more Vitamin B3, 13.3 times more Vitamin B5, 21 times more Vitamin B6, 4.1 times more Vitamin B9, 10.7 times more Vitamin C, 2.5 times more Vitamin E and 21.8 times more Vitamin K than Pie, apple, commercially prepared, enriched flour.
• Both Raw Carrots as well as Pie, apple, commercially prepared, enriched flour have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Carrots vs Pie, apple, commercially prepared, enriched flour:

• Raw Carrots have 17.3 times more Calcium, 5.7 times more Copper, 3.9 times more Iron, 9.9 times more Magnesium, 4.5 times more Manganese, 8.4 times more Phosphorus, 28.5 times more Potassium, 2 times more Sodium, 8.7 times more Zinc and 9.8 times more Water than Pie, apple, commercially prepared, enriched flour.
• Both Raw Carrots as well as Pie, apple, commercially prepared, enriched flour have insufficient amounts of Selenium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Carrots have 1.6 times more Carbohydrate, 1.8 times more Sugars, 10.1 times more Fiber and 2.8 times more Protein than Pie, apple, commercially prepared, enriched flour.
• While Pie, apple, commercially prepared, enriched flour contains 7.9 times more Fat, 20.5 times more Saturated Fat, 10.6 times more Omega 3 and 3.6 times more Omega 6 than Raw Carrots.
• Both Raw Carrots and Pie, apple, commercially prepared, enriched flour have similar amounts of Energy per 100 kcal.
• Both Raw Carrots as well as Pie, apple, commercially prepared, enriched flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.