Comparing Nutrients in 14 ounces Boiled Carrots VS Apples, canned, sweetened, sliced, drained, heated

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Apples, canned, sweetened, sliced, drained, heated	1%	5%	94%

Macro Nutrients

	Boiled Carrots	Apples, canned, sweetened, sliced, drained, heated	Recommended Dietary Allowance
Energy	4.8% 139kcal	9.17% 266kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	1.76% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	2.43% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	51.4% 67g	130g per day for Men 19-50 years
Sugars	19% 13.7g	81.2% 59g	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	1.97% 1.43g	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	% 1.6g	NA	g per day for Men 19-50 years
Sucrose	% 10.7g	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	21% 7.94g	38g per day for Men 19-50 years
Protein	5.4% 3g	1.28% 0.71g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Apples, canned, sweetened, sliced, drained, heated	Recommended Dietary Allowance
Vitamin A	376% 3382μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	2% 0.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	2.54% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	13.4% 0.17mg	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	14% 55.6μg	0% 0μg	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	16% 14.3mg	0.88% 0.79mg	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	27.3% 4.1mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Apples, canned, sweetened, sliced, drained, heated	Recommended Dietary Allowance
Calcium	12% 119mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	22.5% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	4.7% 189μg	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	17% 1.35mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	28.5% 0.65mg	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	17% 119mg	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	9.67% 358g	8.83% 327g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Apples, canned, sweetened, sliced, drained, heated per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Carrots versus 14 oz of Apples, canned, sweetened, sliced, drained, heated to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Carrots vs Apples, canned, sweetened, sliced, drained, heated:

• 14 ounces of Boiled Carrots have 284 times more Vitamin A, 7.3 times more Vitamin B1, 4.4 times more Vitamin B2, 8 times more Vitamin B3, 7.3 times more Vitamin B5, 3.5 times more Vitamin B6, more Vitamin B9, 18 times more Vitamin C, 4.9 times more Vitamin E and 22.8 times more Vitamin K than Apples, canned, sweetened, sliced, drained, heated.
• 14 ounces of Apples, canned, sweetened, sliced, drained, heated have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Carrots as well as Apples, canned, sweetened, sliced, drained, heated have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Carrots vs Apples, canned, sweetened, sliced, drained, heated:

• 14 ounces of Boiled Carrots have 7.5 times more Calcium, 1.4 times more Iron, 3.3 times more Magnesium, 5 times more Phosphorus, 3.4 times more Potassium and 19.3 times more Sodium than Apples, canned, sweetened, sliced, drained, heated.
• While 14 oz of Apples, canned, sweetened, sliced, drained, heated contain 3 times more Copper than Boiled and Drained Carrots.
• Both Boiled Carrots and Apples, canned, sweetened, sliced, drained, heated contain similar levels of Manganese and Water per 14 ounces.
• 14 ounces of Boiled Carrots lack sufficient amounts of Copper
• 14 ounces of Apples, canned, sweetened, sliced, drained, heated lack sufficient amounts of Calcium, Magnesium and Phosphorus
• Both Boiled and Drained Carrots as well as Apples, canned, sweetened, sliced, drained, heated lack sufficient amounts of Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Carrots have 1.5 times more Fiber than Apples, canned, sweetened, sliced, drained, heated.
• While 14 oz of Apples, canned, sweetened, sliced, drained, heated contain 1.9 times more Energy, 2 times more Carbohydrate and 4.3 times more Sugars than Boiled and Drained Carrots.
• 14 ounces of Boiled Carrots provide inadequate amounts of Energy
• Both Boiled and Drained Carrots as well as Apples, canned, sweetened, sliced, drained, heated provide inadequate amounts of Omega 3, Omega 6 and Protein in 14 ounces.