Comparing Nutrients in 1 kilogram Boiled Carrots VS Dried Ginkgo Nuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Dried Ginkgo Nuts	12%	5%	83%

Macro Nutrients

	Boiled Carrots	Dried Ginkgo Nuts	Recommended Dietary Allowance
Energy	12% 350kcal	120% 3480kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	20.6% 20g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	40.6% 6.9g	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	557% 725g	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	NA	38g per day for Men 19-50 years
Protein	13.6% 7.6g	185% 104g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Dried Ginkgo Nuts	Recommended Dietary Allowance
Vitamin A	947% 8520μg	61% 550μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	358% 4.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	733% 117mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	268% 13.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	493% 6.4mg	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	265% 1060μg	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	326% 293mg	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	Dried Ginkgo Nuts	Recommended Dietary Allowance
Calcium	30% 300mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	596% 5.36mg	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	126% 530mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	96% 2.2mg	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	384% 2690mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	294% 9980mg	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	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	24.4% 902g	3.35% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Dried Ginkgo Nuts per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs Dried Ginkgo Nuts:

• 1 kilogram of Boiled Carrots has 15.5 times more Vitamin A than Dried Ginkgo Nuts.
• While 1 kg of Dried Ginkgo Nuts contains 6.5 times more Vitamin B1, 4 times more Vitamin B2, 18.2 times more Vitamin B3, 5.8 times more Vitamin B5, 4.2 times more Vitamin B6, 7.6 times more Vitamin B9 and 8.1 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Dried Ginkgo Nuts have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Carrots vs Dried Ginkgo Nuts:

• 1 kilogram of Boiled Carrots has 1.5 times more Calcium, 4.5 times more Sodium and 7.3 times more Water than Dried Ginkgo Nuts.
• While 1 kg of Dried Ginkgo Nuts contains 31.5 times more Copper, 4.7 times more Iron, 5.3 times more Magnesium, 1.4 times more Manganese, 9 times more Phosphorus, 4.2 times more Potassium and 3.4 times more Zinc than Boiled and Drained Carrots.
• 1 kilogram of Boiled Carrots lack sufficient amounts of Copper and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dried Ginkgo Nuts contains 9.9 times more Energy, 11.1 times more Fat, 7.9 times more Omega 6, 8.8 times more Carbohydrate and 13.6 times more Protein than Boiled and Drained Carrots.
• 1 kilogram of Boiled Carrots provide inadequate amounts of Energy, Omega 6 and Protein
• Both Boiled and Drained Carrots as well as Dried Ginkgo Nuts provide inadequate amounts of Omega 3 in one kilogram.