Comparing Nutrients in 14 ounces Carrots VS Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched	10%	7%	83%

Macro Nutrients

	Carrots	Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched	Recommended Dietary Allowance
Energy	5.6% 163kcal	47.6% 1381kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	11.7% 11.3g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	4.96% 1.6g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	9.67% 0.15g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	29.4% 5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.2% 38g	224% 291g	130g per day for Men 19-50 years
Sugars	26% 19g	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	3% 2.2g	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	% 2.34g	NA	g per day for Men 19-50 years
Sucrose	% 14.2g	NA	g per day for Men 19-50 years
Fiber	29.2% 11g	66% 25g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	59.6% 33.4g	56g per day for Men 19-50 years

Vitamins

	Carrots	Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched	Recommended Dietary Allowance
Vitamin A	368% 3314μg	6.17% 55.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	236% 2.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	132% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	29.4% 8.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 75.4μg	262% 1048μg	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	26% 23.4mg	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	17.5% 2.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.7% 52.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched	Recommended Dietary Allowance
Calcium	13% 131mg	119% 1187mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	61.3% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	0.32% 12.7μg	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	15% 1.2mg	246% 19.6mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	51% 214mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	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	20% 139mg	369% 2584mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	24% 822mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	NA	55μg per day for Men 19-50 years
Sodium	18.3% 274mg	349% 5235mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	50% 5.5mg	11mg per day for Men 19-50 years
Water	9.47% 350g	1.1% 41g	3700g per day for Men 19-50 years

Nutrient Comparison: Carrots VS Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched per 14 oz

Compare the macro and micronutrient content in 14 oz of Carrots versus 14 oz of Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Carrots vs Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched:

• 14 ounces of Carrots have 59.6 times more Vitamin A and more Vitamin C than Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched.
• While 14 oz of Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched contain 10.8 times more Vitamin B1, 7.5 times more Vitamin B2, 5.3 times more Vitamin B3, 1.4 times more Vitamin B5, 2.8 times more Vitamin B6 and 13.9 times more Vitamin B9 than Raw Carrots.
• 14 ounces of Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Carrots as well as Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Carrots vs Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched:

• 14 ounces of Carrots have 1.5 times more Potassium and 8.5 times more Water than Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched.
• While 14 oz of Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched contain 9.1 times more Calcium, 3.1 times more Copper, 16.5 times more Iron, 4.5 times more Magnesium, 3.6 times more Manganese, 18.6 times more Phosphorus, 19.1 times more Sodium and 5.8 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched contain 8.5 times more Energy, 11.9 times more Fat, 19.5 times more Omega 3, 12.6 times more Omega 6, 7.7 times more Carbohydrate, 2.3 times more Fiber and 9 times more Protein than Raw Carrots.
• 14 ounces of Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein