Comparing Nutrients in 14 ounces Pie, Dutch Apple, Commercially Prepared VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Pie, Dutch Apple, Commercially Prepared	3%	36%	61%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Pie, Dutch Apple, Commercially Prepared	Boiled Carrots	Recommended Dietary Allowance
Energy	39.7% 1151kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	47% 45.6g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	28.7% 9.2g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	29% 0.46g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	46.7% 7.94g	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	136% 177g	25% 32.6g	130g per day for Men 19-50 years
Sugars	121% 87.4g	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	25% 18g	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	% 19.4g	% 1.6g	g per day for Men 19-50 years
Sucrose	% 43.7g	% 10.7g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	31.3% 12g	38g per day for Men 19-50 years
Protein	15.4% 8.6g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Pie, Dutch Apple, Commercially Prepared	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	7.94% 71.4μg	376% 3382μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.62% 0.38mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	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	21% 83.3μg	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	25% 22.6mg	16% 14.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	25.4% 3.8mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	54.2% 65μg	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, Dutch Apple, Commercially Prepared	Boiled Carrots	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	65.3% 0.59mg	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	45% 3.6mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	40.2% 0.92mg	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	16.4% 115mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	8.87% 302mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	53% 794mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	4.4% 163g	9.67% 358g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Pie, Dutch Apple, Commercially Prepared vs Boiled Carrots:

• Pie, Dutch Apple, Commercially Prepared has 2.9 times more Vitamin B1, 1.5 times more Vitamin B2, 1.7 times more Vitamin B3, 1.5 times more Vitamin B9 and 1.6 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 47.3 times more Vitamin A, 2.4 times more Vitamin B5 and 3.9 times more Vitamin B6 than Pie, Dutch Apple, Commercially Prepared.
• Both Pie, Dutch Apple, Commercially Prepared and Boiled and Drained Carrots have similar amounts of Vitamin E and Vitamin K per 14 oz.
• Both Pie, Dutch Apple, Commercially Prepared as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Pie, Dutch Apple, Commercially Prepared vs Boiled Carrots:

• Pie, Dutch Apple, Commercially Prepared has 8.7 times more Copper, 2.7 times more Iron, 1.5 times more Manganese, 3.1 times more Selenium and 3.4 times more Sodium than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.1 times more Calcium, 3.1 times more Potassium and 2.2 times more Water than Pie, Dutch Apple, Commercially Prepared.
• Both Pie, Dutch Apple, Commercially Prepared and Boiled and Drained Carrots have similar amounts of Magnesium, Phosphorus and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Pie, Dutch Apple, Commercially Prepared has 8.3 times more Energy, 63.9 times more Fat, 77.1 times more Saturated Fat, 117 times more Omega 3, 23 times more Omega 6, 5.4 times more Carbohydrate, 6.4 times more Sugars, 12.7 times more Fructose and 2.9 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.9 times more Fiber than Pie, Dutch Apple, Commercially Prepared.
• Both Pie, Dutch Apple, Commercially Prepared as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.