Comparing Nutrients in 14 ounces Carrots VS Vanilla Extract

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Vanilla Extract	0%	1%	99%

Macro Nutrients

	Carrots	Vanilla Extract	Recommended Dietary Allowance
Energy	5.6% 163kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	0.07% 0.012g	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	38.6% 50.2g	130g per day for Men 19-50 years
Sugars	26% 19g	69.3% 50.2g	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	0% 0g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	0.43% 0.24g	56g per day for Men 19-50 years

Vitamins

	Carrots	Vanilla Extract	Recommended Dietary Allowance
Vitamin A	368% 3314μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	3.64% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	2.78% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	7.94% 0.1mg	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	0% 0μg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.7% 52.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Vanilla Extract	Recommended Dietary Allowance
Calcium	13% 131mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	31.8% 0.29mg	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	5.95% 0.48mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	39.7% 0.91mg	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	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	17.3% 587mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	18.3% 274mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	9.47% 350g	5.64% 209g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Carrots vs Vanilla Extract:

• Raw Carrots have more Vitamin A, 6 times more Vitamin B1, 2.3 times more Vitamin B3, 7.8 times more Vitamin B5, 5.3 times more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Vanilla Extract.
• While Vanilla Extract contains 1.6 times more Vitamin B2 than Raw Carrots.
• Both Raw Carrots as well as Vanilla Extract have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Carrots vs Vanilla Extract:

• Raw Carrots have 3 times more Calcium, 2.5 times more Iron, 5.8 times more Phosphorus, 2.2 times more Potassium, 7.7 times more Sodium, 2.2 times more Zinc and 1.7 times more Water than Vanilla Extract.
• While Vanilla Extract contains 1.6 times more Copper and 1.6 times more Manganese than Raw Carrots.
• Both Raw Carrots and Vanilla Extract have similar amounts of Magnesium per 14 oz.
• Both Raw Carrots as well as Vanilla Extract have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Carrots have more Fiber and 15.5 times more Protein than Vanilla Extract.
• While Vanilla Extract contains 7 times more Energy, 1.3 times more Carbohydrate and 2.7 times more Sugars than Raw Carrots.
• Both Raw Carrots as well as Vanilla Extract have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.