Comparing Nutrients in 1 kilogram Boiled Carrots VS Dry Mix Cornbread Bread Stuffing

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Dry Mix Cornbread Bread Stuffing	10%	10%	80%

Macro Nutrients

	Boiled Carrots	Dry Mix Cornbread Bread Stuffing	Recommended Dietary Allowance
Energy	12% 350kcal	134% 3890kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	43.3% 42g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	29% 9.22g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	29.4% 0.47g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	60.3% 10.3g	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	590% 767g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	182% 132g	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	376% 143g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	179% 100g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Dry Mix Cornbread Bread Stuffing	Recommended Dietary Allowance
Vitamin A	947% 8520μg	8.9% 80μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	424% 5.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	268% 3.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	305% 48.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	56.8% 2.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	112% 1.46mg	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	438% 1750μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.17% 0.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	40% 36mg	39% 35mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Dry Mix Cornbread Bread Stuffing	Recommended Dietary Allowance
Calcium	30% 300mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	253% 2.28mg	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	406% 32.5mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	105% 440mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	230% 5.3mg	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	161% 1130mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	60% 2040mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	538% 296μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	953% 14290mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	24.4% 902g	1.24% 46g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs Dry Mix Cornbread Bread Stuffing:

• Boiled and Drained Carrots have 106.5 times more Vitamin A than Dry Mix Cornbread Bread Stuffing .
• While Dry Mix Cornbread Bread Stuffing contains 7.7 times more Vitamin B1, 7.9 times more Vitamin B2, 7.6 times more Vitamin B3 and 12.5 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Dry Mix Cornbread Bread Stuffing have similar amounts of Vitamin B5, Vitamin B6 and Vitamin C per 1 kg.
• Both Boiled and Drained Carrots as well as Dry Mix Cornbread Bread Stuffing have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Boiled Carrots vs Dry Mix Cornbread Bread Stuffing:

• Boiled and Drained Carrots have 19.6 times more Water than Dry Mix Cornbread Bread Stuffing .
• While Dry Mix Cornbread Bread Stuffing contains 2.6 times more Calcium, 13.4 times more Copper, 9.6 times more Iron, 4.4 times more Magnesium, 3.4 times more Manganese, 3.8 times more Phosphorus, 42.3 times more Selenium, 24.6 times more Sodium and 3.8 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Dry Mix Cornbread Bread Stuffing have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry Mix Cornbread Bread Stuffing contains 11.1 times more Energy, 23.3 times more Fat, 30.7 times more Saturated Fat, 47 times more Omega 3, 11.8 times more Omega 6, 9.3 times more Carbohydrate, 3.8 times more Sugars, 4.8 times more Fiber and 13.2 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Dry Mix Cornbread Bread Stuffing have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.