Comparing Nutrients in 14 ounces Cake, yellow, enriched, dry mix VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Cake, yellow, enriched, dry mix	4%	8%	88%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Cake, yellow, enriched, dry mix	Boiled Carrots	Recommended Dietary Allowance
Energy	51% 1484kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	14.3% 14g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	20% 6.43g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	2.03% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	250% 325g	25% 32.6g	130g per day for Men 19-50 years
Sugars	237% 172g	19% 13.7g	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	NA	1.97% 1.43g	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	NA	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 10.7g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	31.3% 12g	38g per day for Men 19-50 years
Protein	26.2% 14.7g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Cake, yellow, enriched, dry mix	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	376% 3382μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.4% 0.92mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70.5% 0.92mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.4% 9.2mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.44mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.5% 0.31mg	46.7% 0.61mg	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	67.5% 270μg	14% 55.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	16.5% 0.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	16% 14.3mg	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	24.3% 3.65mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.6% 11.5μg	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, yellow, enriched, dry mix	Boiled Carrots	Recommended Dietary Allowance
Calcium	83.7% 837mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	31.8% 0.29mg	7.5% 0.067mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.7% 189μg	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	103% 8.26mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	26.7% 0.62mg	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	176% 1230mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	5.5% 187mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	21.6% 12μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	193% 2889mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.77% 28.5g	9.67% 358g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cake, yellow, enriched, dry mix vs Boiled Carrots:

• Cake, yellow, enriched, dry mix has 3.5 times more Vitamin B1, 5.3 times more Vitamin B2, 3.6 times more Vitamin B3, 1.6 times more Vitamin B5, 4.9 times more Vitamin B9 and more Vitamin B12 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A, 2 times more Vitamin B6, more Vitamin C and 4.7 times more Vitamin K than Cake, yellow, enriched, dry mix.
• Both Cake, yellow, enriched, dry mix and Boiled and Drained Carrots have similar amounts of Vitamin E per 14 oz.
• Both Cake, yellow, enriched, dry mix as well as Boiled and Drained Carrots have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cake, yellow, enriched, dry mix vs Boiled Carrots:

• Cake, yellow, enriched, dry mix has 7 times more Calcium, 4.2 times more Copper, 6.1 times more Iron, 1.2 times more Manganese, 10.3 times more Phosphorus, 4.3 times more Selenium, 12.6 times more Sodium and 1.4 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 5 times more Potassium and 12.6 times more Water than Cake, yellow, enriched, dry mix.
• Both Cake, yellow, enriched, dry mix and Boiled and Drained Carrots have similar amounts of Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cake, yellow, enriched, dry mix has 10.7 times more Energy, 19.4 times more Fat, 54 times more Saturated Fat, 2.5 times more Omega 6, 10 times more Carbohydrate, 12.5 times more Sugars and 4.9 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.5 times more Fiber than Cake, yellow, enriched, dry mix.
• Both Cake, yellow, enriched, dry mix as well as Boiled and Drained Carrots have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.