Comparing Nutrients in 1 kilogram Boiled Carrots VS Pie crust, cookie-type, prepared from recipe, graham cracker, chilled

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	3%	45%	52%

Macro Nutrients

	Boiled Carrots	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Recommended Dietary Allowance
Energy	12% 350kcal	167% 4840kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	252% 244g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	159% 51g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	184% 2.94g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	381% 64.8g	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	492% 639g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	518% 376g	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	39.5% 15g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	73.2% 41g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Recommended Dietary Allowance
Vitamin A	947% 8520μg	212% 1910μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	85% 1.02mg	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	131% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	43.2% 2.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	27% 0.35mg	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	85% 340μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.33% 0.2μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	68.7% 10.3mg	152% 23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	202% 242μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Recommended Dietary Allowance
Calcium	30% 300mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	136% 1.22mg	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	265% 21mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	197% 4.53mg	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	91% 640mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	25.3% 860mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	107% 59μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	373% 5600mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	24.4% 902g	1.65% 61g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs Pie crust, cookie-type, prepared from recipe, graham cracker, chilled:

• Boiled and Drained Carrots have 4.5 times more Vitamin A, 4.4 times more Vitamin B6 and more Vitamin C than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• While Pie crust, cookie-type, prepared from recipe, graham cracker, chilled contains 1.5 times more Vitamin B1, 3.9 times more Vitamin B2, 3.2 times more Vitamin B3, 2.4 times more Vitamin B9, 2.2 times more Vitamin E and 1.8 times more Vitamin K than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Pie crust, cookie-type, prepared from recipe, graham cracker, chilled have similar amounts of Vitamin B5 per 1 kg.
• Both Boiled and Drained Carrots as well as Pie crust, cookie-type, prepared from recipe, graham cracker, chilled have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Boiled Carrots vs Pie crust, cookie-type, prepared from recipe, graham cracker, chilled:

• Boiled and Drained Carrots have 1.5 times more Calcium, 2.7 times more Potassium and 14.8 times more Water than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• While Pie crust, cookie-type, prepared from recipe, graham cracker, chilled contains 7.2 times more Copper, 6.2 times more Iron, 1.8 times more Magnesium, 2.9 times more Manganese, 2.1 times more Phosphorus, 8.4 times more Selenium, 9.7 times more Sodium and 2.3 times more Zinc than Boiled and Drained Carrots.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Carrots have 2 times more Fiber than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• While Pie crust, cookie-type, prepared from recipe, graham cracker, chilled contains 13.8 times more Energy, 135.6 times more Fat, 169.7 times more Saturated Fat, 294 times more Omega 3, 74.4 times more Omega 6, 7.8 times more Carbohydrate, 10.9 times more Sugars and 5.4 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Pie crust, cookie-type, prepared from recipe, graham cracker, chilled have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.