Comparing Nutrients in 14 ounces Boiled Carrots VS Baby Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Baby Carrots	7%	3%	90%

Macro Nutrients

	Boiled Carrots	Baby Carrots	Recommended Dietary Allowance
Energy	4.8% 139kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.29% 0.091g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	1.33% 0.23g	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	25% 32.7g	130g per day for Men 19-50 years
Sugars	19% 13.7g	26% 19g	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	5.47% 3.97g	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	% 4.13g	g per day for Men 19-50 years
Sucrose	% 10.7g	% 10.8g	g per day for Men 19-50 years
Fiber	31.3% 12g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	5.4% 3g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Baby Carrots	Recommended Dietary Allowance
Vitamin A	376% 3382μg	304% 2739μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	13.8% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	31.8% 9.53μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	14% 55.6μg	26.8% 107μg	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	11.5% 10.3mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	31% 37.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Baby Carrots	Recommended Dietary Allowance
Calcium	12% 119mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	44% 0.4mg	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	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	26% 0.6mg	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	16% 111mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	20.6% 310mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	9.67% 358g	9.7% 359g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Baby Carrots per 14 oz

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

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

• 14 ounces of Boiled Carrots have 1.2 times more Vitamin A, 2.2 times more Vitamin B1, 1.2 times more Vitamin B2, 1.5 times more Vitamin B6, 1.4 times more Vitamin C and 1.5 times more Vitamin K than Baby Carrots.
• While 14 oz of Raw Baby Carrots contain 1.7 times more Vitamin B5 and 1.9 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled Carrots and Baby Carrots provide similar amounts of Vitamin B3 per 14 ounces.
• Both Boiled and Drained Carrots as well as Raw Baby Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Carrots vs Baby Carrots:

• 14 oz of Raw Baby Carrots contain 5.9 times more Copper, 2.6 times more Iron and 1.3 times more Sodium than Boiled and Drained Carrots.
• Both Boiled Carrots and Baby Carrots contain similar levels of Calcium, Magnesium, Manganese, Phosphorus, Potassium and Water per 14 ounces.
• 14 ounces of Boiled Carrots lack sufficient amounts of Copper
• Both Boiled and Drained Carrots as well as Raw Baby Carrots lack sufficient amounts of Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Baby Carrots contain 1.4 times more Sugars than Boiled and Drained Carrots.
• Both Boiled Carrots and Baby Carrots offer comparable quantities of Carbohydrate and Fiber per 14 ounces.
• Both Boiled and Drained Carrots as well as Raw Baby Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 14 ounces.