Comparing Nutrients in 1 kilogram Boiled Carrots VS Low Fat Peanut Flour

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Low Fat Peanut Flour	30%	43%	27%

Macro Nutrients

	Boiled Carrots	Low Fat Peanut Flour	Recommended Dietary Allowance
Energy	12% 350kcal	148% 4280kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	95% 30.4g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	407% 69g	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	241% 313g	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	416% 158g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	604% 338g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Low Fat Peanut Flour	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	381% 4.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	719% 115mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	308% 15.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	234% 3.04mg	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	333% 1330μg	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	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	Low Fat Peanut Flour	Recommended Dietary Allowance
Calcium	30% 300mg	130% 1300mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	2266% 20.4mg	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	593% 47.4mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	1840% 42.3mg	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	726% 5080mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	399% 13580mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	129% 71μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	545% 60mg	11mg per day for Men 19-50 years
Water	24.4% 902g	2.1% 78g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Low Fat Peanut Flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Carrots versus 1 kg of Low Fat Peanut Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs Low Fat Peanut Flour:

• 1 kilogram of Boiled Carrots has more Vitamin A and more Vitamin C than Low Fat Peanut Flour.
• While 1 kg of Low Fat Peanut Flour contains 6.9 times more Vitamin B1, 3.9 times more Vitamin B2, 17.8 times more Vitamin B3, 6.6 times more Vitamin B5, 2 times more Vitamin B6 and 9.5 times more Vitamin B9 than Boiled and Drained Carrots.
• 1 kilogram of Low Fat Peanut Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Carrots as well as Low Fat Peanut Flour have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Carrots vs Low Fat Peanut Flour:

• 1 kilogram of Boiled Carrots has 58 times more Sodium and 11.6 times more Water than Low Fat Peanut Flour.
• While 1 kg of Low Fat Peanut Flour contains 4.3 times more Calcium, 119.9 times more Copper, 13.9 times more Iron, 4.8 times more Magnesium, 27.3 times more Manganese, 16.9 times more Phosphorus, 5.8 times more Potassium, 10.1 times more Selenium and 30 times more Zinc than Boiled and Drained Carrots.
• 1 kilogram of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Low Fat Peanut Flour contains 12.2 times more Energy, 121.7 times more Fat, 101.3 times more Saturated Fat, 79.5 times more Omega 6, 3.8 times more Carbohydrate, 5.3 times more Fiber and 44.5 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 Low Fat Peanut Flour provide inadequate amounts of Omega 3 in one kilogram.