Comparing Nutrients in 14 ounces Boiled Carrots VS Tart, breakfast, low fat

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Tart, breakfast, low fat	4%	14%	82%

Macro Nutrients

	Boiled Carrots	Tart, breakfast, low fat	Recommended Dietary Allowance
Energy	4.8% 139kcal	51% 1476kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	24.5% 23.8g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	17.3% 5.53g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	20% 3.4g	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	234% 305g	130g per day for Men 19-50 years
Sugars	19% 13.7g	26.7% 19.3g	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	15.7% 5.95g	38g per day for Men 19-50 years
Protein	5.4% 3g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Tart, breakfast, low fat	Recommended Dietary Allowance
Vitamin A	376% 3382μg	126% 1131μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	168% 2.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	94% 15mg	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	116% 1.5mg	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	99% 397μg	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	16.8% 15mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Tart, breakfast, low fat	Recommended Dietary Allowance
Calcium	12% 119mg	17.5% 175mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	32% 0.29mg	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	170% 13.6mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	41.6% 175mg	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	52.7% 369mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	7.7% 262mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	93% 51μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	96% 1433mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	9.67% 358g	1.3% 47.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Carrots vs Tart, breakfast, low fat:

• Boiled and Drained Carrots have 3 times more Vitamin A, 1.9 times more Vitamin E and 34.3 times more Vitamin K than Tart, breakfast, low fat.
• While Tart, breakfast, low fat contains 4.3 times more Vitamin B1, 12.5 times more Vitamin B2, 5.9 times more Vitamin B3, 2.5 times more Vitamin B6 and 7.1 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Tart, breakfast, low fat have similar amounts of Vitamin C per 14 oz.
• Both Boiled and Drained Carrots as well as Tart, breakfast, low fat have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Carrots vs Tart, breakfast, low fat:

• Boiled and Drained Carrots have 3.6 times more Potassium and 7.5 times more Water than Tart, breakfast, low fat.
• While Tart, breakfast, low fat contains 1.5 times more Calcium, 4.3 times more Copper, 10.1 times more Iron, 4.4 times more Magnesium, 3.1 times more Phosphorus, 18.4 times more Selenium, 6.2 times more Sodium and 1.4 times more Zinc than Boiled and Drained Carrots.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Carrots have 2 times more Fiber than Tart, breakfast, low fat.
• While Tart, breakfast, low fat contains 10.6 times more Energy, 33.3 times more Fat, 46.4 times more Saturated Fat, 23 times more Omega 3, 9.8 times more Omega 6, 9.3 times more Carbohydrate, 1.4 times more Sugars and 5.3 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Tart, breakfast, low fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.