Comparing Nutrients in 14 ounces Boiled Carrots VS Sweet rolls, cinnamon, refrigerated dough with frosting

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Sweet rolls, cinnamon, refrigerated dough with frosting	6%	33%	61%

Macro Nutrients

	Boiled Carrots	Sweet rolls, cinnamon, refrigerated dough with frosting	Recommended Dietary Allowance
Energy	4.8% 139kcal	45.6% 1322kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	50% 48.4g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	38.2% 12.2g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	35.6% 6.04g	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	158% 205g	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	35.4% 20g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Sweet rolls, cinnamon, refrigerated dough with frosting	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	155% 1.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	76% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	20.6% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	9.46% 0.12mg	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	49.6% 198μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.3% 0.079μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	16% 14.3mg	0.88% 0.79mg	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	Sweet rolls, cinnamon, refrigerated dough with frosting	Recommended Dietary Allowance
Calcium	12% 119mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	28.7% 0.26mg	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	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	71.6% 1.65mg	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	182% 1274mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	6.77% 230mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	118% 64.7μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	202% 3036mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	9.67% 358g	3.1% 115g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Carrots vs Sweet rolls, cinnamon, refrigerated dough with frosting:

• Boiled and Drained Carrots have more Vitamin A, 4.9 times more Vitamin B6 and 18 times more Vitamin C than Sweet rolls, cinnamon, refrigerated dough with frosting.
• While Sweet rolls, cinnamon, refrigerated dough with frosting contain 7.1 times more Vitamin B1, 5.7 times more Vitamin B2, 5.7 times more Vitamin B3 and 3.6 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Sweet rolls, cinnamon, refrigerated dough with frosting have similar amounts of Vitamin B5 per 14 oz.
• Both Boiled and Drained Carrots as well as Sweet rolls, cinnamon, refrigerated dough with frosting have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Boiled Carrots vs Sweet rolls, cinnamon, refrigerated dough with frosting:

• Boiled and Drained Carrots have 4.1 times more Potassium and 3.1 times more Water than Sweet rolls, cinnamon, refrigerated dough with frosting.
• While Sweet rolls, cinnamon, refrigerated dough with frosting contain 3.8 times more Copper, 7.2 times more Iron, 2.7 times more Manganese, 10.7 times more Phosphorus, 23.3 times more Selenium, 13.2 times more Sodium and 1.6 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Sweet rolls, cinnamon, refrigerated dough with frosting have similar amounts of Calcium and Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Sweet rolls, cinnamon, refrigerated dough with frosting contain 9.5 times more Energy, 67.8 times more Fat, 102.7 times more Saturated Fat, 81 times more Omega 3, 17.5 times more Omega 6, 6.3 times more Carbohydrate and 6.6 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Sweet rolls, cinnamon, refrigerated dough with frosting have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.