Comparing Nutrients in 14 ounces Boiled Carrots VS Tortillas, ready-to-bake or -fry, flour, shelf stable

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Tortillas, ready-to-bake or -fry, flour, shelf stable	11%	23%	66%

Macro Nutrients

	Boiled Carrots	Tortillas, ready-to-bake or -fry, flour, shelf stable	Recommended Dietary Allowance
Energy	4.8% 139kcal	40.6% 1179kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	31% 30g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	15% 4.86g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	96% 1.54g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	41% 7g	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	150% 196g	130g per day for Men 19-50 years
Sugars	19% 13.7g	14.6% 10.6g	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	0.16% 0.12g	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	% 0.36g	g per day for Men 19-50 years
Sucrose	% 10.7g	% 1.9g	g per day for Men 19-50 years
Fiber	31.3% 12g	25% 9.53g	38g per day for Men 19-50 years
Protein	5.4% 3g	56.8% 31.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Tortillas, ready-to-bake or -fry, flour, shelf stable	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	161% 1.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	38% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	22.5% 1.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	8.55% 0.11mg	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	117% 468μg	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	0% 0mg	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	22.8% 3.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Tortillas, ready-to-bake or -fry, flour, shelf stable	Recommended Dietary Allowance
Calcium	12% 119mg	64.7% 647mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	50.7% 0.46mg	0.9mg per day for Men 19-50 years
Fluoride	4.7% 189μg	2% 79.4μg	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	165% 13mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	89% 2.05mg	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	121% 845mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	15.5% 528mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	158% 87μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	196% 2945mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	20.6% 2.26mg	11mg per day for Men 19-50 years
Water	9.67% 358g	3.48% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Tortillas, ready-to-bake or -fry, flour, shelf stable per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Carrots versus 14 oz of Tortillas, ready-to-bake or -fry, flour, shelf stable to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Carrots vs Tortillas, ready-to-bake or -fry, flour, shelf stable:

• 14 ounces of Boiled Carrots have more Vitamin A, 5.5 times more Vitamin B6, more Vitamin C and 3.3 times more Vitamin K than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• While 14 oz of Tortillas, ready-to-bake or -fry, flour, shelf stable contain 7.4 times more Vitamin B1, 2.8 times more Vitamin B2, 6.5 times more Vitamin B3 and 8.4 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled Carrots and Tortillas, ready-to-bake or -fry, flour, shelf stable provide similar amounts of Vitamin B5 and Vitamin E per 14 ounces.
• 14 ounces of Tortillas, ready-to-bake or -fry, flour, shelf stable have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Carrots as well as Tortillas, ready-to-bake or -fry, flour, shelf stable have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Carrots vs Tortillas, ready-to-bake or -fry, flour, shelf stable:

• 14 ounces of Boiled Carrots have 1.8 times more Potassium and 2.8 times more Water than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• While 14 oz of Tortillas, ready-to-bake or -fry, flour, shelf stable contain 5.4 times more Calcium, 6.8 times more Copper, 9.8 times more Iron, 2.1 times more Magnesium, 3.3 times more Manganese, 7.1 times more Phosphorus, 31.3 times more Selenium, 12.8 times more Sodium and 2.9 times more Zinc than Boiled and Drained Carrots.
• 14 ounces of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc
• Both Boiled and Drained Carrots as well as Tortillas, ready-to-bake or -fry, flour, shelf stable lack sufficient amounts of Fluoride in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Carrots have 1.3 times more Sugars and 1.3 times more Fiber than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• While 14 oz of Tortillas, ready-to-bake or -fry, flour, shelf stable contain 8.5 times more Energy, 42.1 times more Fat, 40.8 times more Saturated Fat, 387 times more Omega 3, 20.3 times more Omega 6, 6 times more Carbohydrate and 10.5 times more Protein than Boiled and Drained Carrots.
• 14 ounces of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein