Comparing Nutrients in 14 ounces Boiled Carrots VS Pie crust, standard-type, frozen, ready-to-bake, unenriched

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Pie crust, standard-type, frozen, ready-to-bake, unenriched	3%	58%	39%

Macro Nutrients

	Boiled Carrots	Pie crust, standard-type, frozen, ready-to-bake, unenriched	Recommended Dietary Allowance
Energy	4.8% 139kcal	62.5% 1814kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	119% 116g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	54% 17.3g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	188% 3g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	238% 40.5g	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	135% 175g	130g per day for Men 19-50 years
Sugars	19% 13.7g	NA	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	9.4% 3.57g	38g per day for Men 19-50 years
Protein	5.4% 3g	27.6% 15.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Pie crust, standard-type, frozen, ready-to-bake, unenriched	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	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	13.6% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	18.3% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	21.7% 0.28mg	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	9.92% 39.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.96% 0.12μg	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	NA	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	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Pie crust, standard-type, frozen, ready-to-bake, unenriched	Recommended Dietary Allowance
Calcium	12% 119mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	30% 0.27mg	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	19% 1.5mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	94% 2.17mg	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	30% 210mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	NA	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	152% 2286mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	9.67% 358g	2.25% 83.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Pie crust, standard-type, frozen, ready-to-bake, unenriched per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Carrots versus 14 oz of Pie crust, standard-type, frozen, ready-to-bake, unenriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Carrots vs Pie crust, standard-type, frozen, ready-to-bake, unenriched:

• 14 ounces of Boiled Carrots have more Vitamin A, 1.3 times more Vitamin B1, 4.4 times more Vitamin B2, 2.2 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin C than Pie crust, standard-type, frozen, ready-to-bake, unenriched.
• Both Boiled Carrots and Pie crust, standard-type, frozen, ready-to-bake, unenriched provide similar amounts of Vitamin B3 and Vitamin B5 per 14 ounces.
• 14 ounces of Pie crust, standard-type, frozen, ready-to-bake, unenriched have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin C
• Both Boiled and Drained Carrots as well as Pie crust, standard-type, frozen, ready-to-bake, unenriched have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Boiled Carrots vs Pie crust, standard-type, frozen, ready-to-bake, unenriched:

• 14 ounces of Boiled Carrots have 1.7 times more Calcium, 2.4 times more Potassium and 4.3 times more Water than Pie crust, standard-type, frozen, ready-to-bake, unenriched.
• While 14 oz of Pie crust, standard-type, frozen, ready-to-bake, unenriched contain 4 times more Copper, 1.6 times more Magnesium, 3.5 times more Manganese, 1.8 times more Phosphorus, 9.9 times more Sodium and 1.5 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and Pie crust, standard-type, frozen, ready-to-bake, unenriched contain similar levels of Iron per 14 ounces.
• 14 ounces of Boiled Carrots lack sufficient amounts of Copper and Zinc
• 14 ounces of Pie crust, standard-type, frozen, ready-to-bake, unenriched lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Carrots have 3.3 times more Fiber than Pie crust, standard-type, frozen, ready-to-bake, unenriched.
• While 14 oz of Pie crust, standard-type, frozen, ready-to-bake, unenriched contain 13.1 times more Energy, 162.2 times more Fat, 145.2 times more Saturated Fat, 759 times more Omega 3, 117.4 times more Omega 6, 5.4 times more Carbohydrate and 5.1 times more Protein than Boiled and Drained Carrots.
• 14 ounces of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein