Comparing Nutrients in 14 ounces Boiled Carrots VS Garlic

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Garlic	16%	3%	81%

Macro Nutrients

	Boiled Carrots	Garlic	Recommended Dietary Allowance
Energy	4.8% 139kcal	20.4% 591kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	5.35% 0.91g	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	101% 131g	130g per day for Men 19-50 years
Sugars	19% 13.7g	5.47% 3.97g	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	22% 8.33g	38g per day for Men 19-50 years
Protein	5.4% 3g	45% 25.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Garlic	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	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	17.4% 2.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	47.3% 2.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	377% 4.9mg	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	2.98% 12μg	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	138% 124mg	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	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Garlic	Recommended Dietary Allowance
Calcium	12% 119mg	72% 718mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	132% 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	84.3% 6.75mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	289% 6.64mg	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	86.7% 607mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	47% 1592mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	102% 56.4μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	9.67% 358g	6.3% 232g	3700g per day for Men 19-50 years

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

• Boiled and Drained Carrots have more Vitamin A, 4.7 times more Vitamin B9, 12.9 times more Vitamin E and 8.1 times more Vitamin K than Raw Garlic.
• While Raw Garlic contains 3 times more Vitamin B1, 2.5 times more Vitamin B2, 2.6 times more Vitamin B5, 8.1 times more Vitamin B6 and 8.7 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Garlic have similar amounts of Vitamin B3 per 14 oz.
• Both Boiled and Drained Carrots as well as Raw Garlic have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Carrots vs Garlic:

• Boiled and Drained Carrots have 3.4 times more Sodium and 1.5 times more Water than Raw Garlic.
• While Raw Garlic contains 6 times more Calcium, 17.6 times more Copper, 5 times more Iron, 2.5 times more Magnesium, 10.8 times more Manganese, 5.1 times more Phosphorus, 1.7 times more Potassium, 20.3 times more Selenium and 5.8 times more Zinc than Boiled and Drained Carrots.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Carrots have 3.5 times more Sugars and 1.4 times more Fiber than Raw Garlic.
• While Raw Garlic contains 4.3 times more Energy, 20 times more Omega 3, 2.6 times more Omega 6, 4 times more Carbohydrate and 8.4 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Raw Garlic have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.