Comparing Nutrients in 14 ounces Boiled Carrots VS Cake, pudding-type, white, enriched, dry mix

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Cake, pudding-type, white, enriched, dry mix	4%	20%	76%

Macro Nutrients

	Boiled Carrots	Cake, pudding-type, white, enriched, dry mix	Recommended Dietary Allowance
Energy	4.8% 139kcal	58% 1679kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	39% 37.7g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	29.6% 9.5g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	16% 0.25g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	27.5% 4.7g	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	247% 321g	130g per day for Men 19-50 years
Sugars	19% 13.7g	268% 194g	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	7.3% 2.78g	38g per day for Men 19-50 years
Protein	5.4% 3g	27.6% 15.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Cake, pudding-type, white, enriched, dry mix	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	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	55% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	60% 9.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	18.5% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	5.5% 0.071mg	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	90% 361μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	6.6% 0.16μg	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	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Cake, pudding-type, white, enriched, dry mix	Recommended Dietary Allowance
Calcium	12% 119mg	30.6% 306mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	24.7% 0.22mg	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	67.5% 5.4mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	48% 1.1mg	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	157% 1099mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	8.4% 286mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	19.5% 10.7μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	176% 2639mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	9.67% 358g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Cake, pudding-type, white, enriched, dry mix per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Carrots versus 14 oz of Cake, pudding-type, white, enriched, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Carrots vs Cake, pudding-type, white, enriched, dry mix:

• 14 ounces of Boiled Carrots have more Vitamin A, 8.5 times more Vitamin B6, more Vitamin C, 12.9 times more Vitamin E and 3.3 times more Vitamin K than Cake, pudding-type, white, enriched, dry mix.
• While 14 oz of Cake, pudding-type, white, enriched, dry mix contain 4.2 times more Vitamin B1, 4.1 times more Vitamin B2, 3.8 times more Vitamin B3 and 6.5 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled Carrots and Cake, pudding-type, white, enriched, dry mix provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Cake, pudding-type, white, enriched, dry mix have insufficient amounts of Vitamin A, Vitamin B6, Vitamin C and Vitamin E
• Both Boiled and Drained Carrots as well as Cake, pudding-type, white, enriched, dry mix have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Carrots vs Cake, pudding-type, white, enriched, dry mix:

• 14 ounces of Boiled Carrots have 3.3 times more Potassium and 25.8 times more Water than Cake, pudding-type, white, enriched, dry mix.
• While 14 oz of Cake, pudding-type, white, enriched, dry mix contain 2.6 times more Calcium, 3.3 times more Copper, 4 times more Iron, 1.8 times more Manganese, 9.2 times more Phosphorus, 3.9 times more Selenium and 11.5 times more Sodium than Boiled and Drained Carrots.
• Both Boiled Carrots and Cake, pudding-type, white, enriched, dry mix contain similar levels of Magnesium per 14 ounces.
• 14 ounces of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Carrots have 4.3 times more Fiber than Cake, pudding-type, white, enriched, dry mix.
• While 14 oz of Cake, pudding-type, white, enriched, dry mix contain 12.1 times more Energy, 52.8 times more Fat, 79.7 times more Saturated Fat, 64 times more Omega 3, 13.6 times more Omega 6, 9.8 times more Carbohydrate, 14.2 times more Sugars and 5.1 times more Protein than Boiled and Drained Carrots.
• 14 ounces of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein
• 14 ounces of Cake, pudding-type, white, enriched, dry mix provide inadequate amounts of Fiber