Comparing Nutrients in 14 ounces Boiled Flowers Pumpkin with Salt VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled Flowers Pumpkin with Salt	24%	4%	72%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Boiled Flowers Pumpkin with Salt	Boiled Carrots	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	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	0.047% 0.008g	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	9.7% 12.6g	25% 32.6g	130g per day for Men 19-50 years
Sugars	13% 9.53g	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	9.4% 3.57g	31.3% 12g	38g per day for Men 19-50 years
Protein	7.73% 4.33g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Boiled Flowers Pumpkin with Salt	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	38.4% 345μg	376% 3382μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.7% 1.23mg	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	15.3% 0.2mg	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	40.7% 163μg	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	22% 20mg	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	1.06% 0.16mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Flowers Pumpkin with Salt	Boiled Carrots	Recommended Dietary Allowance
Calcium	14.7% 147mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	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	43.7% 3.5mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	NA	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	12.4% 421mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	64% 960mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	10.2% 378g	9.67% 358g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Flowers Pumpkin with Salt VS Boiled Carrots per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Flowers Pumpkin with Salt versus 14 oz of Boiled Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Flowers Pumpkin with Salt vs Boiled Carrots:

• 14 ounces of Boiled Flowers Pumpkin with Salt have 2.9 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled Carrots.
• While 14 oz of Boiled and Drained Carrots contain 9.8 times more Vitamin A, 3.7 times more Vitamin B1, 1.4 times more Vitamin B2, 2.1 times more Vitamin B3, 3.1 times more Vitamin B6, 25.8 times more Vitamin E and more Vitamin K than Boiled and Drained Flowers Pumpkin with Salt.
• 14 ounces of Boiled Flowers Pumpkin with Salt have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin E and Vitamin K
• Both Boiled and Drained Flowers Pumpkin with Salt as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Flowers Pumpkin with Salt vs Boiled Carrots:

• 14 ounces of Boiled Flowers Pumpkin with Salt have 1.2 times more Calcium, 5.9 times more Copper, 2.6 times more Iron, 2.5 times more Magnesium and 4.2 times more Sodium than Boiled Carrots.
• While 14 oz of Boiled and Drained Carrots contain 2.2 times more Potassium than Boiled and Drained Flowers Pumpkin with Salt.
• Both Boiled Flowers Pumpkin with Salt and Boiled Carrots contain similar levels of Phosphorus and Water per 14 ounces.
• 14 ounces of Boiled Carrots lack sufficient amounts of Copper
• Both Boiled and Drained Flowers Pumpkin with Salt as well as Boiled and Drained Carrots lack sufficient amounts of Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Boiled and Drained Carrots contain 2.6 times more Carbohydrate, 1.4 times more Sugars and 3.3 times more Fiber than Boiled and Drained Flowers Pumpkin with Salt.
• Both Boiled and Drained Flowers Pumpkin with Salt as well as Boiled and Drained Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 14 ounces.