Comparing Nutrients in 14 ounces Boiled Carrots VS Candies, Tamarind

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Candies, Tamarind	0%	0%	100%

Macro Nutrients

	Boiled Carrots	Candies, Tamarind	Recommended Dietary Allowance
Energy	4.8% 139kcal	45.3% 1314kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	0% 0g	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	281% 365g	130g per day for Men 19-50 years
Sugars	19% 13.7g	430% 312g	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	26% 9.92g	38g per day for Men 19-50 years
Protein	5.4% 3g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Candies, Tamarind	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	70% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	23.6% 3.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	5.56% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	9.77% 0.13mg	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	6.95% 27.8μg	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% 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	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Candies, Tamarind	Recommended Dietary Allowance
Calcium	12% 119mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	21% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	4.7% 189μg	0.01% 0.4μg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	1.2% 0.028mg	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	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	36% 1226mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	435% 6521mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	9.67% 358g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Candies, Tamarind per 14 oz

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

Lets compare vitamin content per 14 ounces of Boiled Carrots vs Candies, Tamarind:

• 14 ounces of Boiled Carrots have 852 times more Vitamin A, 3.3 times more Vitamin B5, 4.8 times more Vitamin B6, 2 times more Vitamin B9, more Vitamin C, 20.6 times more Vitamin E and 9.8 times more Vitamin K than Candies, Tamarind.
• While 14 oz of Candies, Tamarind contain 3.2 times more Vitamin B1, 1.9 times more Vitamin B2 and 1.5 times more Vitamin B3 than Boiled and Drained Carrots.
• 14 ounces of Candies, Tamarind have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Carrots as well as Candies, Tamarind have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Carrots vs Candies, Tamarind:

• 14 ounces of Boiled Carrots have more Calcium, more Iron, 22.1 times more Manganese and 35.8 times more Water than Candies, Tamarind.
• While 14 oz of Candies, Tamarind contain 2.8 times more Copper, 4.5 times more Magnesium, 1.9 times more Phosphorus, 1.3 times more Potassium and 28.3 times more Sodium than Boiled and Drained Carrots.
• 14 ounces of Boiled Carrots lack sufficient amounts of Copper
• 14 ounces of Candies, Tamarind lack sufficient amounts of Calcium, Iron and Manganese
• Both Boiled and Drained Carrots as well as Candies, Tamarind lack sufficient amounts of Fluoride, Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Candies, Tamarind contain 9.5 times more Energy, 11.2 times more Carbohydrate and 22.8 times more Sugars than Boiled and Drained Carrots.
• Both Boiled Carrots and Candies, Tamarind offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Boiled Carrots provide inadequate amounts of Energy
• Both Boiled and Drained Carrots as well as Candies, Tamarind provide inadequate amounts of Omega 3, Omega 6 and Protein in 14 ounces.