Comparing Nutrients in 14 ounces Boiled Carrots VS Yeast

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Yeast	41%	17%	42%

Macro Nutrients

	Boiled Carrots	Yeast	Recommended Dietary Allowance
Energy	4.8% 139kcal	44.5% 1290kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	31% 30.2g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	12.4% 3.97g	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	0.4% 0.067g	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	126% 164g	130g per day for Men 19-50 years
Sugars	19% 13.7g	0% 0g	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	281% 107g	38g per day for Men 19-50 years
Protein	5.4% 3g	287% 161g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Yeast	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	3635% 43.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	1221% 16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	997% 160mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	1072% 53.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	458% 5.95mg	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	2322% 9287μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	11.6% 0.28μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	16% 14.3mg	1.32% 1.2mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Yeast	Recommended Dietary Allowance
Calcium	12% 119mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	192% 1.73mg	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	108% 8.6mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	51% 214mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	54% 1.24mg	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	361% 2528mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	111% 3790mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	57% 31.4μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	13.5% 202mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	286% 31.5mg	11mg per day for Men 19-50 years
Water	9.67% 358g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Yeast per 14 oz

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

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

• 14 ounces of Boiled Carrots have more Vitamin A, 12 times more Vitamin C, more Vitamin E and 34.3 times more Vitamin K than Yeast.
• While 14 oz of Baker Yeast contain 166.5 times more Vitamin B1, 90.9 times more Vitamin B2, 62.3 times more Vitamin B3, 58.2 times more Vitamin B5, 9.8 times more Vitamin B6, 167.1 times more Vitamin B9 and more Vitamin B12 than Boiled and Drained Carrots.
• 14 ounces of Boiled Carrots have insufficient amounts of Vitamin B12
• 14 ounces of Yeast have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Carrots as well as Baker Yeast have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Carrots vs Yeast:

• 14 ounces of Boiled Carrots have 17.8 times more Water than Yeast.
• While 14 oz of Baker Yeast contain 25.6 times more Copper, 6.4 times more Iron, 5.4 times more Magnesium, 2 times more Manganese, 21.2 times more Phosphorus, 4.1 times more Potassium, 11.3 times more Selenium and 39.7 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and Yeast contain similar levels of Calcium and Sodium 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 more Sugars than Yeast.
• While 14 oz of Baker Yeast contain 9.3 times more Energy, 42.3 times more Fat, 33.4 times more Saturated Fat, 5 times more Carbohydrate, 9 times more Fiber and 53.2 times more Protein than Boiled and Drained Carrots.
• 14 ounces of Boiled Carrots provide inadequate amounts of Energy and Protein
• Both Boiled and Drained Carrots as well as Baker Yeast provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.