Comparing Nutrients in 14 ounces Sugars, maple VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Sugars, maple	0%	0%	100%
Carrots	8%	5%	87%

Macro Nutrients

	Sugars, maple	Carrots	Recommended Dietary Allowance
Energy	48.4% 1405kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	278% 361g	29.2% 38g	130g per day for Men 19-50 years
Sugars	465% 337g	26% 19g	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	3% 2.2g	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	% 2.34g	g per day for Men 19-50 years
Sucrose	NA	% 14.2g	g per day for Men 19-50 years
Fiber	0% 0g	29.2% 11g	38g per day for Men 19-50 years
Protein	0.71% 0.4g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Sugars, maple	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	368% 3314μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.97% 0.052mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.99% 0.16mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.8% 0.19mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.92% 0.012mg	42% 0.55mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	29.4% 8.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0% 0μg	19% 75.4μg	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	26% 23.4mg	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	0% 0mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	43.7% 52.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sugars, maple	Carrots	Recommended Dietary Allowance
Calcium	35.7% 357mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	43.7% 0.39mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.32% 12.7μg	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	80% 6.4mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	763% 17.6mg	24.7% 0.57mg	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	1.7% 12mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	32% 1087mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	18.3% 274mg	1500mg per day for Men 19-50 years
Zinc	219% 24mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	0.86% 31.8g	9.47% 350g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sugars, maple vs Carrots:

• Raw Carrots contain more Vitamin A, 7.3 times more Vitamin B1, 4.5 times more Vitamin B2, 24.6 times more Vitamin B3, 5.7 times more Vitamin B5, 46 times more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Sugars, maple.
• Both Sugars, maple as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sugars, maple vs Carrots:

• Sugars, maple have 2.7 times more Calcium, 2.2 times more Copper, 5.4 times more Iron, 1.6 times more Magnesium, 30.9 times more Manganese, 8 times more Selenium and 25.3 times more Zinc than Raw Carrots.
• While Raw Carrots contain 11.7 times more Phosphorus, 6.3 times more Sodium and 11 times more Water than Sugars, maple.
• Both Sugars, maple and Raw Carrots have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Sugars, maple have 8.6 times more Energy, 9.5 times more Carbohydrate and 17.9 times more Sugars than Raw Carrots.
• While Raw Carrots contain more Fiber and 9.3 times more Protein than Sugars, maple.
• Both Sugars, maple as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.