Comparing Nutrients in 1 kilogram Gala Apples VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Gala Apples	2%	2%	96%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Gala Apples	Boiled Carrots	Recommended Dietary Allowance
Energy	19.7% 570kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	NA	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	NA	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	NA	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 137g	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	143% 104g	47.6% 34.5g	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	81.8% 59.3g	4.97% 3.6g	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	% 16.6g	% 4g	g per day for Men 19-50 years
Sucrose	% 28g	% 27g	g per day for Men 19-50 years
Fiber	60.5% 23g	79% 30g	38g per day for Men 19-50 years
Protein	4.46% 2.5g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Gala Apples	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	947% 8520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.7% 0.75mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.7% 0.49mg	118% 1.53mg	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	7.5% 30μg	35% 140μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	40% 36mg	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	12% 1.8mg	68.7% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Gala Apples	Boiled Carrots	Recommended Dietary Allowance
Calcium	7% 70mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	23.3% 0.21mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12% 475μg	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	15% 1.2mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	67.4% 1.55mg	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	15.7% 110mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	38.7% 580mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	18% 2mg	11mg per day for Men 19-50 years
Water	23% 858g	24.4% 902g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Gala Apples vs Boiled Carrots:

• Boiled and Drained Carrots contain 852 times more Vitamin A, 3.9 times more Vitamin B1, 1.5 times more Vitamin B2, 8.6 times more Vitamin B3, 4.2 times more Vitamin B5, 3.1 times more Vitamin B6, 4.7 times more Vitamin B9, 5.7 times more Vitamin E and 10.5 times more Vitamin K than Raw Gala Apples with skin.

Comparing minerals per 1 kilogram for Gala Apples vs Boiled Carrots:

• Raw Gala Apples with skin have 1.2 times more Copper than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 4.3 times more Calcium, 2.8 times more Iron, 2 times more Magnesium, 4.2 times more Manganese, 2.7 times more Phosphorus, 2.2 times more Potassium, more Selenium, 58 times more Sodium and 4 times more Zinc than Raw Gala Apples with skin.
• Both Raw Gala Apples with skin and Boiled and Drained Carrots have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Gala Apples with skin have 1.6 times more Energy, 1.7 times more Carbohydrate, 3 times more Sugars and 16.5 times more Fructose than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.3 times more Fiber and 3 times more Protein than Raw Gala Apples with skin.
• Both Raw Gala Apples with skin as well as Boiled and Drained Carrots have insufficient amounts of Fat, Glucose and Sucrose in 1 kg.