Comparing Nutrients in 14 ounces Boiled Carrots VS Flaxseed

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Flaxseed	13%	67%	20%

Macro Nutrients

	Boiled Carrots	Flaxseed	Recommended Dietary Allowance
Energy	4.8% 139kcal	73% 2119kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	173% 167g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	45.4% 14.5g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	5659% 91g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	138% 23.4g	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	88% 115g	130g per day for Men 19-50 years
Sugars	19% 13.7g	8.5% 6.15g	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	0% 0g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	% 10.7g	% 4.56g	g per day for Men 19-50 years
Fiber	31.3% 12g	285% 108g	38g per day for Men 19-50 years
Protein	5.4% 3g	130% 72.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Flaxseed	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	544% 6.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	76.4% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	78% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	144% 1.88mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	447% 134μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	14% 55.6μg	86.3% 345μg	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	2.65% 2.4mg	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	8.2% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	14.2% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Flaxseed	Recommended Dietary Allowance
Calcium	12% 119mg	101% 1012mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	538% 4.84mg	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	284% 22.7mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	370% 1556mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	428% 9.85mg	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	364% 2548mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	95% 3227mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	183% 101μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	7.94% 119mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	157% 17.2mg	11mg per day for Men 19-50 years
Water	9.67% 358g	0.75% 27.6g	3700g per day for Men 19-50 years

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

• Boiled and Drained Carrots have more Vitamin A, 6 times more Vitamin C, 3.3 times more Vitamin E and 3.2 times more Vitamin K than Flaxseed.
• While Flaxseed contains 24.9 times more Vitamin B1, 3.7 times more Vitamin B2, 4.8 times more Vitamin B3, 4.2 times more Vitamin B5, 3.1 times more Vitamin B6 and 6.2 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Flaxseed have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Carrots vs Flaxseed:

• Boiled and Drained Carrots have 1.9 times more Sodium and 13 times more Water than Flaxseed.
• While Flaxseed contains 8.5 times more Calcium, 71.8 times more Copper, 16.9 times more Iron, 39.2 times more Magnesium, 16 times more Manganese, 21.4 times more Phosphorus, 3.5 times more Potassium, 36.3 times more Selenium and 21.7 times more Zinc than Boiled and Drained Carrots.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Carrots have 2.2 times more Sugars than Flaxseed.
• While Flaxseed contains 15.3 times more Energy, 234.2 times more Fat, 122.1 times more Saturated Fat, 22813 times more Omega 3, 67.9 times more Omega 6, 3.5 times more Carbohydrate, 9.1 times more Fiber and 24.1 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Flaxseed have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.