Comparing Nutrients in 1 kilogram Boiled Carrots VS Gala Apples

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Boiled Carrots	Gala Apples	Recommended Dietary Allowance
Vitamin A	947% 8520μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	4.7% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	37.7% 0.49mg	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	7.5% 30μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	40% 36mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	68.7% 10.3mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Gala Apples	Recommended Dietary Allowance
Calcium	30% 300mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	23.3% 0.21mg	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	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	16% 0.37mg	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	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	31.8% 1080mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	0.67% 10mg	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	23% 858g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Gala Apples per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Carrots versus 1 kg of Gala Apples to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Boiled Carrots has 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 Gala Apples.
• 1 kilogram of Gala Apples have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin E and Vitamin K

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

• 1 kilogram of Boiled Carrots has 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 and 58 times more Sodium than Gala Apples.
• Both Boiled Carrots and Gala Apples contain similar levels of Water per one kilogram.
• 1 kilogram of Boiled Carrots lack sufficient amounts of Copper
• 1 kilogram of Gala Apples lack sufficient amounts of Calcium, Iron, Magnesium, Manganese and Phosphorus
• Both Boiled and Drained Carrots as well as Raw Gala Apples with skin lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Carrots has 1.3 times more Fiber than Gala Apples.
• While 1 kg of Raw Gala Apples with skin contains 1.7 times more Carbohydrate, 3 times more Sugars and 16.5 times more Fructose than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Raw Gala Apples with skin provide inadequate amounts of Energy and Protein in one kilogram.