Comparing Nutrients in 14 ounces Carrots VS Epazote

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Epazote	4%	13%	83%

Macro Nutrients

	Carrots	Epazote	Recommended Dietary Allowance
Energy	5.6% 163kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	2.13% 2.06g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	NA	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	NA	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	NA	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	22.7% 29.5g	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	39.7% 15g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	2.34% 1.3g	56g per day for Men 19-50 years

Vitamins

	Carrots	Epazote	Recommended Dietary Allowance
Vitamin A	368% 3314μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	9.26% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	106% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	14.2% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	46.4% 0.6mg	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	213% 853μg	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	16% 14.3mg	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	Epazote	Recommended Dietary Allowance
Calcium	13% 131mg	109% 1091mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	83.8% 0.75mg	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	93% 7.46mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	535% 12.3mg	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	48.8% 341mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	74% 2512mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	18.3% 274mg	11.4% 171mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	39.7% 4.37mg	11mg per day for Men 19-50 years
Water	9.47% 350g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Carrots vs Epazote:

• Raw Carrots have 278.3 times more Vitamin A, 2.4 times more Vitamin B1, 1.5 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.6 times more Vitamin C than Raw Epazote.
• While Raw Epazote contains 6 times more Vitamin B2 and 11.3 times more Vitamin B9 than Raw Carrots.
• Both Raw Carrots and Raw Epazote have similar amounts of Vitamin B6 per 14 oz.
• Both Raw Carrots as well as Raw Epazote have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Carrots vs Epazote:

• Raw Carrots have 1.6 times more Sodium than Raw Epazote.
• While Raw Epazote contains 8.3 times more Calcium, 4.2 times more Copper, 6.3 times more Iron, 10.1 times more Magnesium, 21.7 times more Manganese, 2.5 times more Phosphorus, 2 times more Potassium, 9 times more Selenium and 4.6 times more Zinc than Raw Carrots.
• Both Raw Carrots and Raw Epazote have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Carrots have 1.3 times more Energy, 1.3 times more Carbohydrate and 2.8 times more Protein than Raw Epazote.
• While Raw Epazote contains 1.4 times more Fiber than Raw Carrots.
• Both Raw Carrots as well as Raw Epazote have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.