Comparing Nutrients in 1 kilogram Boiled Carrots VS Chives

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Chives	35%	18%	47%

Macro Nutrients

	Boiled Carrots	Chives	Recommended Dietary Allowance
Energy	12% 350kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	7.53% 7.3g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	4.56% 1.46g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	15% 2.52g	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	33.5% 43.5g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	25.5% 18.5g	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	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	65.8% 25g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	58.4% 32.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Chives	Recommended Dietary Allowance
Vitamin A	947% 8520μg	242% 2180μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	88.5% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	40.4% 6.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	64.8% 3.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	106% 1.38mg	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	263% 1050μg	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	646% 581mg	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	1773% 2127μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Chives	Recommended Dietary Allowance
Calcium	30% 300mg	92% 920mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	174% 1.57mg	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	200% 16mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	162% 3.73mg	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	83% 580mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	87% 2960mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	16.4% 9μg	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	51% 5.6mg	11mg per day for Men 19-50 years
Water	24.4% 902g	24.5% 907g	3700g per day for Men 19-50 years

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

• Boiled and Drained Carrots have 3.9 times more Vitamin A and 4.9 times more Vitamin E than Raw Chives.
• While Raw Chives contain 2.6 times more Vitamin B2, 1.4 times more Vitamin B5, 7.5 times more Vitamin B9, 16.1 times more Vitamin C and 15.5 times more Vitamin K than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Chives have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per 1 kg.
• Both Boiled and Drained Carrots as well as Raw Chives have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Carrots vs Chives:

• Boiled and Drained Carrots have 19.3 times more Sodium than Raw Chives.
• While Raw Chives contain 3.1 times more Calcium, 9.2 times more Copper, 4.7 times more Iron, 4.2 times more Magnesium, 2.4 times more Manganese, 1.9 times more Phosphorus, 1.3 times more Potassium, 1.3 times more Selenium and 2.8 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Chives have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Carrots have 1.9 times more Carbohydrate and 1.9 times more Sugars than Raw Chives.
• While Raw Chives contain 2.9 times more Omega 6 and 4.3 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Chives have similar amounts of Energy and Fiber per 1 kg.
• Both Boiled and Drained Carrots as well as Raw Chives have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.