Comparing Nutrients in 14 ounces Puddings, chocolate, ready-to-eat VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, ready-to-eat	6%	29%	65%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Puddings, chocolate, ready-to-eat	Boiled Carrots	Recommended Dietary Allowance
Energy	19.4% 564kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.3g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	15.7% 5g	0.37% 0.12g	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	2.4% 0.41g	2.03% 0.35g	17g per day for Men 19-50 years
Cholesterol	1.37% 3.97mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.3% 91g	25% 32.6g	130g per day for Men 19-50 years
Sugars	94% 68g	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	0% 0g	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	% 0g	% 1.6g	g per day for Men 19-50 years
Sucrose	% 61.5g	% 10.7g	g per day for Men 19-50 years
Fiber	0% 0g	31.3% 12g	38g per day for Men 19-50 years
Protein	15% 8.3g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, ready-to-eat	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	6.17% 55.6μg	376% 3382μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.05% 0.49mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.4% 0.97mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.071mg	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	2.98% 12μg	14% 55.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	15% 0.36μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.32% 1.2mg	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	8.2% 1.23mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, ready-to-eat	Boiled Carrots	Recommended Dietary Allowance
Calcium	20.2% 202mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	40.6% 0.37mg	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	63% 5.04mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	20.4% 0.47mg	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	31.8% 222mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	40.2% 603mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	7.45% 276g	9.67% 358g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Puddings, chocolate, ready-to-eat vs Boiled Carrots:

• Puddings, chocolate, ready-to-eat have 1.6 times more Vitamin B2 and more Vitamin B12 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 60.9 times more Vitamin A, 2.8 times more Vitamin B1, 5.2 times more Vitamin B3, 8.5 times more Vitamin B6, 4.7 times more Vitamin B9, 12 times more Vitamin C, 3.3 times more Vitamin E and 22.8 times more Vitamin K than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat and Boiled and Drained Carrots have similar amounts of Vitamin B5 per 14 oz.
• Both Puddings, chocolate, ready-to-eat as well as Boiled and Drained Carrots have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Puddings, chocolate, ready-to-eat vs Boiled Carrots:

• Puddings, chocolate, ready-to-eat have 1.7 times more Calcium, 5.4 times more Copper, 3.7 times more Iron, 1.8 times more Magnesium, 1.9 times more Phosphorus, 2.6 times more Sodium and 1.7 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.3 times more Manganese, 1.3 times more Potassium, more Selenium and 1.3 times more Water than Puddings, chocolate, ready-to-eat.

Comparison of macro-nutrients per 14 ounces:

• Puddings, chocolate, ready-to-eat have 4.1 times more Energy, 25.6 times more Fat, 42.1 times more Saturated Fat, 2.8 times more Carbohydrate, 5 times more Sugars and 2.8 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Fiber than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat as well as Boiled and Drained Carrots have insufficient amounts of Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.