Comparing Nutrients in 14 ounces Dried Japanese Persimmons VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Dried Japanese Persimmons	2%	2%	96%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Dried Japanese Persimmons	Boiled Carrots	Recommended Dietary Allowance
Energy	37.5% 1087kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	2.4% 2.34g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	NA	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	NA	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	NA	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	224% 291g	25% 32.6g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 10.7g	g per day for Men 19-50 years
Fiber	151% 57.5g	31.3% 12g	38g per day for Men 19-50 years
Protein	9.8% 5.48g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Dried Japanese Persimmons	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	16.8% 151μg	376% 3382μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.47% 0.71mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	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	0% 0mg	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	NA	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Japanese Persimmons	Boiled Carrots	Recommended Dietary Allowance
Calcium	9.92% 99mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	195% 1.75mg	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	36.7% 2.94mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	240% 5.5mg	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	46% 321mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	94% 3183mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	NA	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	15% 1.67mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	2.47% 91g	9.67% 358g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Dried Japanese Persimmons vs Boiled Carrots:

• Boiled and Drained Carrots contain 22.4 times more Vitamin A, 1.5 times more Vitamin B2, 3.6 times more Vitamin B3 and more Vitamin C than Dried Japanese Persimmons.
• Both Dried Japanese Persimmons 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 Dried Japanese Persimmons vs Boiled Carrots:

• Dried Japanese Persimmons have 26 times more Copper, 2.2 times more Iron, 3.1 times more Magnesium, 9 times more Manganese, 2.7 times more Phosphorus, 3.4 times more Potassium and 2.1 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 29 times more Sodium and 3.9 times more Water than Dried Japanese Persimmons.
• Both Dried Japanese Persimmons and Boiled and Drained Carrots have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Japanese Persimmons have 7.8 times more Energy, 8.9 times more Carbohydrate, 4.8 times more Fiber and 1.8 times more Protein than Boiled and Drained Carrots.
• Both Dried Japanese Persimmons as well as Boiled and Drained Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.