Comparing Nutrients in 1 kilogram Boiled Carrots VS Pie, coconut creme, commercially prepared

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Pie, coconut creme, commercially prepared	3%	49%	48%

Macro Nutrients

	Boiled Carrots	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Energy	12% 350kcal	103% 2980kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	171% 166g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	218% 69.8g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	86.4% 14.7g	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	287% 373g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	255% 185g	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	34.2% 13g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Vitamin A	947% 8520μg	30% 270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	52.3% 0.68mg	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	50% 1.2μg	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	10% 60IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	68.7% 10.3mg	10% 1.5mg	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	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Calcium	30% 300mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	75.6% 0.68mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	190% 4.38mg	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	121% 850mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	19% 650mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	136% 2040mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	24.4% 902g	11.7% 432g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Pie, coconut creme, commercially prepared per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Carrots versus 1 kg of Pie, coconut creme, commercially prepared to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs Pie, coconut creme, commercially prepared:

• 1 kilogram of Boiled Carrots has 31.6 times more Vitamin A, 1.3 times more Vitamin B1, 3.2 times more Vitamin B3, 2.3 times more Vitamin B6, 2 times more Vitamin B9, more Vitamin C, 6.9 times more Vitamin E and 2.6 times more Vitamin K than Pie, coconut creme, commercially prepared.
• While 1 kg of Pie, coconut creme, commercially prepared contains 1.8 times more Vitamin B2 and more Vitamin B12 than Boiled and Drained Carrots.
• Both Boiled Carrots and Pie, coconut creme, commercially prepared provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Boiled Carrots have insufficient amounts of Vitamin B12
• 1 kilogram of Pie, coconut creme, commercially prepared have insufficient amounts of Vitamin B3, Vitamin B9, Vitamin C and Vitamin E
• Both Boiled and Drained Carrots as well as Pie, coconut creme, commercially prepared have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Carrots vs Pie, coconut creme, commercially prepared:

• 1 kilogram of Boiled Carrots has 3.6 times more Potassium and 2.1 times more Water than Pie, coconut creme, commercially prepared.
• While 1 kg of Pie, coconut creme, commercially prepared contains 4 times more Copper, 2.4 times more Iron, 2 times more Magnesium, 2.8 times more Manganese, 2.8 times more Phosphorus, 7.6 times more Selenium, 3.5 times more Sodium and 2.4 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and Pie, coconut creme, commercially prepared contain similar levels of Calcium per one kilogram.
• 1 kilogram of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc
• 1 kilogram of Pie, coconut creme, commercially prepared lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Carrots has 2.3 times more Fiber than Pie, coconut creme, commercially prepared.
• While 1 kg of Pie, coconut creme, commercially prepared contains 8.5 times more Energy, 92.2 times more Fat, 232.5 times more Saturated Fat, 75 times more Omega 3, 16.9 times more Omega 6, 4.5 times more Carbohydrate, 5.4 times more Sugars and 2.8 times more Protein than Boiled and Drained Carrots.
• 1 kilogram of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein