Comparing Nutrients in 14 ounces Boiled Carrots VS Millet, puffed

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Millet, puffed	13%	8%	79%

Macro Nutrients

	Boiled Carrots	Millet, puffed	Recommended Dietary Allowance
Energy	4.8% 139kcal	48.4% 1405kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	14% 13.5g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	8.3% 2.66g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	27.3% 0.44g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	43.6% 7.4g	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	244% 318g	130g per day for Men 19-50 years
Sugars	19% 13.7g	3% 2.2g	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	28.2% 10.7g	38g per day for Men 19-50 years
Protein	5.4% 3g	92% 51.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Millet, puffed	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	129% 1.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	82.4% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	110% 17.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	110% 1.43mg	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	78.4% 314μg	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	17.5% 2.6mg	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	Millet, puffed	Recommended Dietary Allowance
Calcium	12% 119mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	310% 2.8mg	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	139% 11mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	100% 421mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	NA	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	151% 1056mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	4.67% 159mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	57% 6.27mg	11mg per day for Men 19-50 years
Water	9.67% 358g	0.27% 9.92g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Millet, puffed per 14 oz

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

Lets compare vitamin content per 14 ounces of Boiled Carrots vs Millet, puffed:

• 14 ounces of Boiled Carrots have more Vitamin A, more Vitamin C, 1.6 times more Vitamin E and 9.8 times more Vitamin K than Millet, puffed.
• While 14 oz of Millet, puffed contain 5.9 times more Vitamin B1, 6.1 times more Vitamin B2, 6.9 times more Vitamin B3, 2.4 times more Vitamin B6 and 5.6 times more Vitamin B9 than Boiled and Drained Carrots.
• 14 ounces of Millet, puffed have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled and Drained Carrots as well as Millet, puffed have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Carrots vs Millet, puffed:

• 14 ounces of Boiled Carrots have 3.8 times more Calcium, 5.9 times more Potassium, 11.6 times more Sodium and 36.1 times more Water than Millet, puffed.
• While 14 oz of Millet, puffed contain 41.3 times more Copper, 8.3 times more Iron, 10.6 times more Magnesium, 8.9 times more Phosphorus, 4.1 times more Selenium and 7.9 times more Zinc than Boiled and Drained Carrots.
• 14 ounces of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc
• 14 ounces of Millet, puffed lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Carrots have 6.3 times more Sugars than Millet, puffed.
• While 14 oz of Millet, puffed contain 10.1 times more Energy, 18.9 times more Fat, 22.3 times more Saturated Fat, 110 times more Omega 3, 21.5 times more Omega 6, 9.7 times more Carbohydrate and 17.1 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and Millet, puffed offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein