Comparing Nutrients in 14 ounces Boiled Carrots VS Cake, angelfood, dry mix, prepared

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Cake, angelfood, dry mix, prepared	9%	1%	90%

Macro Nutrients

	Boiled Carrots	Cake, angelfood, dry mix, prepared	Recommended Dietary Allowance
Energy	4.8% 139kcal	35% 1020kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	2.73% 0.46g	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	179% 233g	130g per day for Men 19-50 years
Sugars	19% 13.7g	167% 121g	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	2.1% 0.79g	38g per day for Men 19-50 years
Protein	5.4% 3g	43.2% 24.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Cake, angelfood, dry mix, prepared	Recommended Dietary Allowance
Vitamin A	376% 3382μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	61.7% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	4.24% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	1.83% 0.024mg	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	19% 75.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.96% 0.12μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	16% 14.3mg	0% 0mg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Cake, angelfood, dry mix, prepared	Recommended Dietary Allowance
Calcium	12% 119mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	30% 0.27mg	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	11.4% 0.91mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	11% 0.25mg	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	132% 921mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	15.8% 536mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	110% 60.7μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	135% 2028mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	9.67% 358g	3.53% 131g	3700g per day for Men 19-50 years

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

• Boiled and Drained Carrots have more Vitamin A, 3.8 times more Vitamin B3, 2.1 times more Vitamin B5, 25.5 times more Vitamin B6, more Vitamin C, 103 times more Vitamin E and 137 times more Vitamin K than Cake, angelfood, dry mix, prepared.
• While Cake, angelfood, dry mix, prepared contains 1.4 times more Vitamin B1, 4.6 times more Vitamin B2, 1.4 times more Vitamin B9 and more Vitamin B12 than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Cake, angelfood, dry mix, prepared have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Carrots vs Cake, angelfood, dry mix, prepared:

• Boiled and Drained Carrots have 1.5 times more Iron, 1.3 times more Magnesium, 2.5 times more Manganese, 1.7 times more Potassium, 1.5 times more Zinc and 2.7 times more Water than Cake, angelfood, dry mix, prepared.
• While Cake, angelfood, dry mix, prepared contains 2.8 times more Calcium, 4 times more Copper, 7.7 times more Phosphorus, 21.9 times more Selenium and 8.8 times more Sodium than Boiled and Drained Carrots.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Carrots have 15 times more Fiber than Cake, angelfood, dry mix, prepared.
• While Cake, angelfood, dry mix, prepared contains 7.3 times more Energy, 7.1 times more Carbohydrate, 8.8 times more Sugars and 8 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Cake, angelfood, dry mix, prepared have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.