Comparing Nutrients in 14 ounces Boiled Carrots VS Cake, snack cakes, creme-filled, chocolate with frosting

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Cake, snack cakes, creme-filled, chocolate with frosting	4%	36%	60%

Macro Nutrients

	Boiled Carrots	Cake, snack cakes, creme-filled, chocolate with frosting	Recommended Dietary Allowance
Energy	4.8% 139kcal	54.6% 1584kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	65% 63.2g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	60.6% 19.4g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	38.5% 6.54g	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	184% 239g	130g per day for Men 19-50 years
Sugars	19% 13.7g	207% 150g	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	33.4% 12.7g	38g per day for Men 19-50 years
Protein	5.4% 3g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Cake, snack cakes, creme-filled, chocolate with frosting	Recommended Dietary Allowance
Vitamin A	376% 3382μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	6.6% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	43.7% 0.57mg	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	25.8% 103μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	9.92% 0.24μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	16% 14.3mg	8.38% 7.54mg	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	29% 4.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	35% 42μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Cake, snack cakes, creme-filled, chocolate with frosting	Recommended Dietary Allowance
Calcium	12% 119mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	135% 1.2mg	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	179% 14.3mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	83.7% 1.92mg	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	49.3% 345mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	20.5% 699mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	24.5% 13.5μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	88% 1318mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	37.5% 4.13mg	11mg per day for Men 19-50 years
Water	9.67% 358g	2% 73.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Cake, snack cakes, creme-filled, chocolate with frosting per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Carrots versus 14 oz of Cake, snack cakes, creme-filled, chocolate with frosting to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Carrots vs Cake, snack cakes, creme-filled, chocolate with frosting:

• 14 ounces of Boiled Carrots have 852 times more Vitamin A, 1.8 times more Vitamin B1, 2.8 times more Vitamin B5, 1.9 times more Vitamin C and 1.3 times more Vitamin K than Cake, snack cakes, creme-filled, chocolate with frosting.
• While 14 oz of Cake, snack cakes, creme-filled, chocolate with frosting contain 1.7 times more Vitamin B2, 1.4 times more Vitamin B3, 1.9 times more Vitamin B9 and more Vitamin B12 than Boiled and Drained Carrots.
• Both Boiled Carrots and Cake, snack cakes, creme-filled, chocolate with frosting provide similar amounts of Vitamin B6 and Vitamin E per 14 ounces.
• 14 ounces of Boiled Carrots have insufficient amounts of Vitamin B12
• 14 ounces of Cake, snack cakes, creme-filled, chocolate with frosting have insufficient amounts of Vitamin A and Vitamin B5
• Both Boiled and Drained Carrots as well as Cake, snack cakes, creme-filled, chocolate with frosting have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Carrots vs Cake, snack cakes, creme-filled, chocolate with frosting:

• 14 ounces of Boiled Carrots have 1.3 times more Potassium and 4.9 times more Water than Cake, snack cakes, creme-filled, chocolate with frosting.
• While 14 oz of Cake, snack cakes, creme-filled, chocolate with frosting contain 3.9 times more Calcium, 17.9 times more Copper, 10.6 times more Iron, 3.6 times more Magnesium, 3.1 times more Manganese, 2.9 times more Phosphorus, 4.9 times more Selenium, 5.7 times more Sodium and 5.2 times more Zinc than Boiled and Drained Carrots.
• 14 ounces of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cake, snack cakes, creme-filled, chocolate with frosting contain 11.4 times more Energy, 88.5 times more Fat, 162.8 times more Saturated Fat, 173 times more Omega 3, 19 times more Omega 6, 7.3 times more Carbohydrate, 10.9 times more Sugars and 4.8 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and Cake, snack cakes, creme-filled, chocolate with frosting offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein