Comparing Nutrients in 1 kilogram Boiled Carrots VS Apples, canned, sweetened, sliced, drained, heated

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Apples, canned, sweetened, sliced, drained, heated	1%	5%	94%

Macro Nutrients

	Boiled Carrots	Apples, canned, sweetened, sliced, drained, heated	Recommended Dietary Allowance
Energy	12% 350kcal	23% 670kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	4.43% 4.3g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	6.1% 1.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.2% 82.2g	130% 168g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	205% 148g	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	4.97% 3.6g	NA	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	% 4g	NA	g per day for Men 19-50 years
Sucrose	% 27g	NA	g per day for Men 19-50 years
Fiber	79% 30g	52.6% 20g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	3.2% 1.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Apples, canned, sweetened, sliced, drained, heated	Recommended Dietary Allowance
Vitamin A	947% 8520μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	7.5% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	5.06% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	6.4% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	34% 0.44mg	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	35% 140μg	0% 0μg	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	40% 36mg	2.22% 2mg	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	68.7% 10.3mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Apples, canned, sweetened, sliced, drained, heated	Recommended Dietary Allowance
Calcium	30% 300mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	56.7% 0.51mg	0.9mg per day for Men 19-50 years
Fluoride	12% 475μg	NA	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	42.5% 3.4mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	71.7% 1.65mg	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	43% 300mg	8.57% 60mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	20.6% 700mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	24.4% 902g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Apples, canned, sweetened, sliced, drained, heated per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Carrots versus 1 kg of Apples, canned, sweetened, sliced, drained, heated to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs Apples, canned, sweetened, sliced, drained, heated:

• 1 kilogram of Boiled Carrots has 284 times more Vitamin A, 7.3 times more Vitamin B1, 4.4 times more Vitamin B2, 8 times more Vitamin B3, 7.3 times more Vitamin B5, 3.5 times more Vitamin B6, more Vitamin B9, 18 times more Vitamin C, 4.9 times more Vitamin E and 22.8 times more Vitamin K than Apples, canned, sweetened, sliced, drained, heated.
• 1 kilogram of Apples, canned, sweetened, sliced, drained, heated have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Carrots as well as Apples, canned, sweetened, sliced, drained, heated have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Carrots vs Apples, canned, sweetened, sliced, drained, heated:

• 1 kilogram of Boiled Carrots has 7.5 times more Calcium, 1.4 times more Iron, 3.3 times more Magnesium, 5 times more Phosphorus, 3.4 times more Potassium and 19.3 times more Sodium than Apples, canned, sweetened, sliced, drained, heated.
• While 1 kg of Apples, canned, sweetened, sliced, drained, heated contains 3 times more Copper than Boiled and Drained Carrots.
• Both Boiled Carrots and Apples, canned, sweetened, sliced, drained, heated contain similar levels of Manganese and Water per one kilogram.
• 1 kilogram of Boiled Carrots lack sufficient amounts of Copper
• 1 kilogram of Apples, canned, sweetened, sliced, drained, heated lack sufficient amounts of Calcium, Magnesium and Phosphorus
• Both Boiled and Drained Carrots as well as Apples, canned, sweetened, sliced, drained, heated lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Carrots has 1.5 times more Fiber than Apples, canned, sweetened, sliced, drained, heated.
• While 1 kg of Apples, canned, sweetened, sliced, drained, heated contains 1.9 times more Energy, 2 times more Carbohydrate and 4.3 times more Sugars than Boiled and Drained Carrots.
• 1 kilogram of Boiled Carrots provide inadequate amounts of Energy
• Both Boiled and Drained Carrots as well as Apples, canned, sweetened, sliced, drained, heated provide inadequate amounts of Omega 3, Omega 6 and Protein in one kilogram.