Comparing Nutrients in 1 kilogram Boiled Carrots VS Chow Mein

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Chow Mein	9%	39%	52%

Macro Nutrients

	Boiled Carrots	Chow Mein	Recommended Dietary Allowance
Energy	12% 350kcal	162% 4710kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	219% 212g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	211% 67.4g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	61.3% 0.98g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	204% 34.7g	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	490% 636g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	0% 0g	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	176% 67g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	194% 109g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Chow Mein	Recommended Dietary Allowance
Vitamin A	947% 8520μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	473% 5.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	305% 3.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	295% 47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	33% 0.43mg	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	313% 1250μg	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	0% 0mg	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	55.3% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	44% 53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Chow Mein	Recommended Dietary Allowance
Calcium	30% 300mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	138% 1.24mg	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	804% 64.3mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	251% 5.77mg	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	140% 980mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	30.3% 1030mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	518% 285μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	577% 8660mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	73.6% 8.1mg	11mg per day for Men 19-50 years
Water	24.4% 902g	0.43% 16g	3700g per day for Men 19-50 years

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

• Boiled and Drained Carrots have more Vitamin A, 3.6 times more Vitamin B6, more Vitamin C, 1.2 times more Vitamin E and 2.6 times more Vitamin K than Chow Mein Chinese Noodles.
• While Chow Mein Chinese Noodles contain 8.6 times more Vitamin B1, 9 times more Vitamin B2, 7.3 times more Vitamin B3 and 8.9 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Chow Mein Chinese Noodles have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Carrots vs Chow Mein:

• Boiled and Drained Carrots have more Calcium, 2.3 times more Potassium and 57.1 times more Water than Chow Mein Chinese Noodles.
• While Chow Mein Chinese Noodles contain 7.3 times more Copper, 18.9 times more Iron, 1.9 times more Magnesium, 3.7 times more Manganese, 3.3 times more Phosphorus, 40.7 times more Selenium, 14.9 times more Sodium and 4.1 times more Zinc than Boiled and Drained Carrots.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Carrots have more Sugars than Chow Mein Chinese Noodles.
• While Chow Mein Chinese Noodles contain 13.5 times more Energy, 118 times more Fat, 224.6 times more Saturated Fat, 98 times more Omega 3, 39.9 times more Omega 6, 7.7 times more Carbohydrate, 2.2 times more Fiber and 14.3 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Chow Mein Chinese Noodles have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.