Comparing Nutrients in 14 ounces Boiled Carrots VS Popovers, dry mix, enriched

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Popovers, dry mix, enriched	11%	11%	78%

Macro Nutrients

	Boiled Carrots	Popovers, dry mix, enriched	Recommended Dietary Allowance
Energy	4.8% 139kcal	50.8% 1472kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	17.6% 17g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	12% 3.9g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	9.67% 0.15g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	18.3% 3.1g	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	217% 282g	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	NA	38g per day for Men 19-50 years
Protein	5.4% 3g	73.7% 41.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Popovers, dry mix, enriched	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	142% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	45% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	83.8% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	13% 0.17mg	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	144% 575μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	13.2% 0.32μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	16% 14.3mg	0.44% 0.4mg	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	Popovers, dry mix, enriched	Recommended Dietary Allowance
Calcium	12% 119mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	75.4% 0.68mg	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	147% 11.8mg	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	128% 2.94mg	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	56.7% 397mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	271% 149μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	240% 3596mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	9.67% 358g	1.26% 46.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Popovers, dry mix, enriched per 14 oz

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

Lets compare vitamin content per 14 ounces of Boiled Carrots vs Popovers, dry mix, enriched:

• 14 ounces of Boiled Carrots have more Vitamin A, 3.6 times more Vitamin B6 and 36 times more Vitamin C than Popovers, dry mix, enriched.
• While 14 oz of Popovers, dry mix, enriched contain 6.5 times more Vitamin B1, 3.3 times more Vitamin B2, 5.2 times more Vitamin B3, 2.1 times more Vitamin B5, 10.4 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 Popovers, dry mix, enriched have insufficient amounts of Vitamin A and Vitamin C

Comparing minerals per 14 ounces for Boiled Carrots vs Popovers, dry mix, enriched:

• 14 ounces of Boiled Carrots have 2.4 times more Potassium and 7.7 times more Water than Popovers, dry mix, enriched.
• While 14 oz of Popovers, dry mix, enriched contain 10.1 times more Copper, 8.7 times more Iron, 2.5 times more Magnesium, 4.8 times more Manganese, 3.3 times more Phosphorus, 53.7 times more Selenium, 15.6 times more Sodium and 4.4 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and Popovers, dry mix, enriched contain similar levels of Calcium per 14 ounces.
• 14 ounces of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Popovers, dry mix, enriched contain 10.6 times more Energy, 23.9 times more Fat, 32.8 times more Saturated Fat, 39 times more Omega 3, 9 times more Omega 6, 8.6 times more Carbohydrate and 13.7 times more Protein than Boiled and Drained Carrots.
• 14 ounces of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein