Comparing Nutrients in 1 kilogram Boiled Carrots VS Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids	2%	1%	97%

Macro Nutrients

	Boiled Carrots	Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	12% 350kcal	39.3% 1140kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	8.75% 0.14g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	0.82% 0.14g	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	225% 292g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	NA	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	21% 8g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	12.7% 7.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	947% 8520μg	39% 350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	21% 1.05mg	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	17.5% 70μg	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	21% 19mg	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	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	Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	30% 300mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	72.2% 0.65mg	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	158% 12.6mg	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	30.4% 0.7mg	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	13% 90mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	26.8% 910mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	NA	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	24.4% 902g	19% 697g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Carrots versus 1 kg of Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids:

• 1 kilogram of Boiled Carrots has 24.3 times more Vitamin A, 4.1 times more Vitamin B1, 4 times more Vitamin B3, 2.2 times more Vitamin B5, 3.5 times more Vitamin B6, 2 times more Vitamin B9 and 1.9 times more Vitamin C than Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids.
• Both Boiled Carrots and Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B9
• Both Boiled and Drained Carrots as well as Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Carrots vs Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids:

• 1 kilogram of Boiled Carrots has 3 times more Calcium, 2 times more Magnesium, 2.2 times more Manganese, 3.3 times more Phosphorus, 2.6 times more Potassium, 8.3 times more Sodium and 1.3 times more Water than Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids.
• While 1 kg of Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids contains 3.8 times more Copper and 3.7 times more Iron than Boiled and Drained Carrots.
• 1 kilogram of Boiled Carrots lack sufficient amounts of Copper
• 1 kilogram of Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids lack sufficient amounts of Calcium, Magnesium and Phosphorus
• Both Boiled and Drained Carrots as well as Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids lack sufficient amounts of Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Carrots has 3.8 times more Fiber than Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids.
• While 1 kg of Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids contains 3.3 times more Energy and 3.6 times more Carbohydrate than Boiled and Drained Carrots.
• 1 kilogram of Boiled Carrots provide inadequate amounts of Energy
• Both Boiled and Drained Carrots as well as Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids provide inadequate amounts of Omega 3, Omega 6 and Protein in one kilogram.