Comparing Nutrients in 14 ounces Boiled Carrots VS Florida Avocados

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Florida Avocados	7%	69%	24%

Macro Nutrients

	Boiled Carrots	Florida Avocados	Recommended Dietary Allowance
Energy	4.8% 139kcal	16.4% 476kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	41% 40g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	24.3% 7.78g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	37% 6.27g	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	24% 31g	130g per day for Men 19-50 years
Sugars	19% 13.7g	13.2% 9.6g	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	1.97% 1.43g	1.37% 0.99g	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	% 8.6g	g per day for Men 19-50 years
Sucrose	% 10.7g	% 0g	g per day for Men 19-50 years
Fiber	31.3% 12g	58.5% 22.2g	38g per day for Men 19-50 years
Protein	5.4% 3g	16% 8.85g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Florida Avocados	Recommended Dietary Allowance
Vitamin A	376% 3382μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	74% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	24% 0.31mg	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	34.7% 139μg	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	76.7% 69mg	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	70.4% 10.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Florida Avocados	Recommended Dietary Allowance
Calcium	12% 119mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	137% 1.23mg	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	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	16.4% 0.38mg	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	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	41% 1393mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	NA	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	9.67% 358g	8.45% 313g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Florida Avocados per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Carrots versus 14 oz of Florida Avocados to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Carrots vs Florida Avocados:

• 14 ounces of Boiled Carrots have 121.7 times more Vitamin A, 3.1 times more Vitamin B1 and 2 times more Vitamin B6 than Florida Avocados.
• While 14 oz of Raw Florida Avocados contain 4 times more Vitamin B5, 2.5 times more Vitamin B9, 4.8 times more Vitamin C and 2.6 times more Vitamin E than Boiled and Drained Carrots.
• Both Boiled Carrots and Florida Avocados provide similar amounts of Vitamin B2 and Vitamin B3 per 14 ounces.
• 14 ounces of Florida Avocados have insufficient amounts of Vitamin A and Vitamin B1
• Both Boiled and Drained Carrots as well as Raw Florida Avocados have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Carrots vs Florida Avocados:

• 14 ounces of Boiled Carrots have 3 times more Calcium, 2 times more Iron, 1.6 times more Manganese and 29 times more Sodium than Florida Avocados.
• While 14 oz of Raw Florida Avocados contain 18.3 times more Copper, 2.4 times more Magnesium, 1.3 times more Phosphorus, 1.5 times more Potassium and 2 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and Florida Avocados contain similar levels of Water per 14 ounces.
• 14 ounces of Boiled Carrots lack sufficient amounts of Copper and Zinc
• 14 ounces of Florida Avocados lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Carrots have 1.4 times more Sugars than Florida Avocados.
• While 14 oz of Raw Florida Avocados contain 3.4 times more Energy, 55.9 times more Fat, 65.3 times more Saturated Fat, 96 times more Omega 3, 18.2 times more Omega 6, 1.9 times more Fiber and 2.9 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and Florida Avocados offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein