Comparing Nutrients in 14 ounces Boiled Carrots VS Unenriched Bleached 13% Protein White (industrial) Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Unenriched Bleached 13% Protein White (industrial) Wheat Flour	15%	4%	81%

Macro Nutrients

	Boiled Carrots	Unenriched Bleached 13% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Energy	4.8% 139kcal	49.5% 1437kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	5.65% 5.48g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	2.34% 0.75g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	15.5% 2.64g	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	220% 287g	130g per day for Men 19-50 years
Sugars	19% 13.7g	6.02% 4.37g	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	% 0.12g	g per day for Men 19-50 years
Sucrose	% 10.7g	% 0.64g	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	93% 52g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Unenriched Bleached 13% Protein White (industrial) Wheat Flour	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	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	29.7% 4.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	13.7% 0.18mg	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	30.8% 123μg	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	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Unenriched Bleached 13% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Calcium	12% 119mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	82.5% 0.74mg	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	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	108% 2.48mg	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	67.5% 472mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	15% 508mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	189% 104μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	57.7% 6.35mg	11mg per day for Men 19-50 years
Water	9.67% 358g	1.38% 51g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Unenriched Bleached 13% Protein White (industrial) Wheat Flour per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Carrots versus 14 oz of Unenriched Bleached 13% Protein White (industrial) Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Carrots vs Unenriched Bleached 13% Protein White (industrial) Wheat Flour:

• 14 ounces of Boiled Carrots have more Vitamin A, 3.4 times more Vitamin B6, more Vitamin C, 20.6 times more Vitamin E and 45.7 times more Vitamin K than Unenriched Bleached 13% Protein White (industrial) Wheat Flour.
• While 14 oz of Unenriched Bleached 13% Protein White (industrial) Wheat Flour contain 2.9 times more Vitamin B1, 1.6 times more Vitamin B2, 1.9 times more Vitamin B3, 1.7 times more Vitamin B5 and 2.2 times more Vitamin B9 than Boiled and Drained Carrots.
• 14 ounces of Unenriched Bleached 13% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Carrots as well as Unenriched Bleached 13% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Carrots vs Unenriched Bleached 13% Protein White (industrial) Wheat Flour:

• 14 ounces of Boiled Carrots have 1.3 times more Calcium, 1.8 times more Potassium, 29 times more Sodium and 7 times more Water than Unenriched Bleached 13% Protein White (industrial) Wheat Flour.
• While 14 oz of Unenriched Bleached 13% Protein White (industrial) Wheat Flour contain 11 times more Copper, 3.7 times more Iron, 3.5 times more Magnesium, 4 times more Manganese, 4 times more Phosphorus, 37.4 times more Selenium and 8 times more Zinc than Boiled and Drained Carrots.
• 14 ounces of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Carrots have 3.1 times more Sugars and 1.3 times more Fiber than Unenriched Bleached 13% Protein White (industrial) Wheat Flour.
• While 14 oz of Unenriched Bleached 13% Protein White (industrial) Wheat Flour contain 10.3 times more Energy, 7.7 times more Omega 6, 8.8 times more Carbohydrate and 17.2 times more Protein than Boiled and Drained Carrots.
• 14 ounces of Boiled Carrots provide inadequate amounts of Energy, Omega 6 and Protein
• Both Boiled and Drained Carrots as well as Unenriched Bleached 13% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3 in 14 ounces.