Comparing Nutrients in 14 ounces Green Kiwifruit VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Green Kiwifruit	7%	7%	86%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Green Kiwifruit	Boiled Carrots	Recommended Dietary Allowance
Energy	8.35% 242kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	2.13% 2.06g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.12g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	5.74% 0.98g	2.03% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.8% 58g	25% 32.6g	130g per day for Men 19-50 years
Sugars	49.2% 35.7g	19% 13.7g	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	24% 17.3g	1.97% 1.43g	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	% 16.3g	% 1.6g	g per day for Men 19-50 years
Sucrose	% 0.6g	% 10.7g	g per day for Men 19-50 years
Fiber	31.3% 12g	31.3% 12g	38g per day for Men 19-50 years
Protein	8.08% 4.52g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Green Kiwifruit	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	376% 3382μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.93% 0.11mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.46% 1.35mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.73mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	46.7% 0.61mg	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	25% 99μg	14% 55.6μg	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	409% 368mg	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	38.6% 5.8mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	133% 160μg	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Kiwifruit	Boiled Carrots	Recommended Dietary Allowance
Calcium	13.5% 135mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	57.3% 0.52mg	7.5% 0.067mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.7% 189μg	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	15.4% 1.23mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	17% 0.39mg	26.7% 0.62mg	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	19.3% 135mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	36.4% 1238mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	8.9% 330g	9.67% 358g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Green Kiwifruit vs Boiled Carrots:

• Raw Green Kiwifruit has 1.8 times more Vitamin B9, 25.8 times more Vitamin C, 1.4 times more Vitamin E and 2.9 times more Vitamin K than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 213 times more Vitamin A, 2.4 times more Vitamin B1, 1.8 times more Vitamin B2, 1.9 times more Vitamin B3, 1.3 times more Vitamin B5 and 2.4 times more Vitamin B6 than Raw Green Kiwifruit.
• Both Raw Green Kiwifruit as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Green Kiwifruit vs Boiled Carrots:

• Raw Green Kiwifruit has 7.6 times more Copper, 1.7 times more Magnesium and 1.3 times more Potassium than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.6 times more Manganese, 3.5 times more Selenium, 19.3 times more Sodium and 1.4 times more Zinc than Raw Green Kiwifruit.
• Both Raw Green Kiwifruit and Boiled and Drained Carrots have similar amounts of Calcium, Iron, Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Green Kiwifruit has 1.7 times more Energy, 42 times more Omega 3, 2.8 times more Omega 6, 1.8 times more Carbohydrate, 2.6 times more Sugars, 12.1 times more Fructose and 1.5 times more Protein than Boiled and Drained Carrots.
• Both Raw Green Kiwifruit and Boiled and Drained Carrots have similar amounts of Fiber per 14 oz.
• Both Raw Green Kiwifruit as well as Boiled and Drained Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.