Comparing Nutrients in 1 kilogram Boiled Carrots VS Pie crust, deep dish, frozen, baked, made with enriched flour

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Pie crust, deep dish, frozen, baked, made with enriched flour	5%	55%	40%

Macro Nutrients

	Boiled Carrots	Pie crust, deep dish, frozen, baked, made with enriched flour	Recommended Dietary Allowance
Energy	12% 350kcal	180% 5210kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	328% 318g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	277% 88.6g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	81.3% 1.3g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	218% 37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	63.2% 82.2g	404% 525g	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	60.5% 23g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	109% 61g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Pie crust, deep dish, frozen, baked, made with enriched flour	Recommended Dietary Allowance
Vitamin A	947% 8520μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	219% 2.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	179% 28.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	80.6% 4.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	30.8% 0.4mg	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	235% 940μg	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	NA	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	93% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	139% 167μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Pie crust, deep dish, frozen, baked, made with enriched flour	Recommended Dietary Allowance
Calcium	30% 300mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	99% 0.89mg	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	309% 24.7mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	232% 5.33mg	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	110% 770mg	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	91% 50μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	262% 3930mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	47.3% 5.2mg	11mg per day for Men 19-50 years
Water	24.4% 902g	2.23% 82.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Pie crust, deep dish, frozen, baked, made with enriched flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Carrots versus 1 kg of Pie crust, deep dish, frozen, baked, made with enriched flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs Pie crust, deep dish, frozen, baked, made with enriched flour:

• 1 kilogram of Boiled Carrots has 3.8 times more Vitamin B6 than Pie crust, deep dish, frozen, baked, made with enriched flour.
• While 1 kg of Pie crust, deep dish, frozen, baked, made with enriched flour contains 4 times more Vitamin B1, 3 times more Vitamin B2, 4.4 times more Vitamin B3, 1.7 times more Vitamin B5, 6.7 times more Vitamin B9 and 1.3 times more Vitamin E than Boiled and Drained Carrots.
• Both Boiled Carrots and Pie crust, deep dish, frozen, baked, made with enriched flour provide similar amounts of Vitamin K per one kilogram.
• Both Boiled and Drained Carrots as well as Pie crust, deep dish, frozen, baked, made with enriched flour have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Boiled Carrots vs Pie crust, deep dish, frozen, baked, made with enriched flour:

• 1 kilogram of Boiled Carrots has 1.3 times more Calcium, 2.3 times more Potassium and 10.9 times more Water than Pie crust, deep dish, frozen, baked, made with enriched flour.
• While 1 kg of Pie crust, deep dish, frozen, baked, made with enriched flour contains 5.2 times more Copper, 7.3 times more Iron, 1.7 times more Magnesium, 3.4 times more Manganese, 2.6 times more Phosphorus, 7.1 times more Selenium, 6.8 times more Sodium and 2.6 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 kilogram of Boiled Carrots has 1.3 times more Fiber than Pie crust, deep dish, frozen, baked, made with enriched flour.
• While 1 kg of Pie crust, deep dish, frozen, baked, made with enriched flour contains 14.9 times more Energy, 176.9 times more Fat, 295.4 times more Saturated Fat, 130 times more Omega 3, 42.7 times more Omega 6, 6.4 times more Carbohydrate and 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