Comparing Nutrients in 14 ounces Carrots VS Vegetarian fillets

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Vegetarian fillets	32%	56%	12%

Macro Nutrients

	Carrots	Vegetarian fillets	Recommended Dietary Allowance
Energy	5.6% 163kcal	39.7% 1151kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	73.7% 71.4g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	35.3% 11.3g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	258% 4.13g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	194% 33g	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	27.5% 35.7g	130g per day for Men 19-50 years
Sugars	26% 19g	4.38% 3.18g	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	63.7% 24.2g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Carrots	Vegetarian fillets	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	364% 4.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	275% 3.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	298% 47.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	458% 5.95mg	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	101% 405μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	695% 16.7μg	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	91% 13.7mg	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	Vegetarian fillets	Recommended Dietary Allowance
Calcium	13% 131mg	37.7% 377mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	408% 3.67mg	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	99% 7.94mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	NA	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	255% 1786mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	70% 2381mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	18.3% 274mg	130% 1945mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	50.5% 5.56mg	11mg per day for Men 19-50 years
Water	9.47% 350g	4.83% 179g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Carrots vs Vegetarian fillets:

• Raw Carrots have more Vitamin A, more Vitamin C and more Vitamin K than Vegetarian fillets.
• While Vegetarian fillets contain 16.7 times more Vitamin B1, 15.5 times more Vitamin B2, 12.2 times more Vitamin B3, 10.9 times more Vitamin B6, 5.4 times more Vitamin B9, more Vitamin B12 and 5.2 times more Vitamin E than Raw Carrots.
• Both Raw Carrots as well as Vegetarian fillets have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Carrots vs Vegetarian fillets:

• Raw Carrots have 2 times more Water than Vegetarian fillets.
• While Vegetarian fillets contain 2.9 times more Calcium, 20.6 times more Copper, 6.7 times more Iron, 1.9 times more Magnesium, 12.9 times more Phosphorus, 1.9 times more Potassium, 10 times more Selenium, 7.1 times more Sodium and 5.8 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 14 ounces:

• Raw Carrots have 5.9 times more Sugars than Vegetarian fillets.
• While Vegetarian fillets contain 7.1 times more Energy, 75 times more Fat, 89 times more Saturated Fat, 520 times more Omega 3, 82.9 times more Omega 6, 2.2 times more Fiber and 24.7 times more Protein than Raw Carrots.
• Both Raw Carrots and Vegetarian fillets have similar amounts of Carbohydrate per 14 oz.
• Both Raw Carrots as well as Vegetarian fillets have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.