Comparing Nutrients in 1 kilogram Boiled Carrots VS Pie crust, standard-type, prepared from recipe, unbaked

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Pie crust, standard-type, prepared from recipe, unbaked	5%	59%	36%

Macro Nutrients

	Boiled Carrots	Pie crust, standard-type, prepared from recipe, unbaked	Recommended Dietary Allowance
Energy	12% 350kcal	162% 4690kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	318% 308g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	240% 76.7g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	310% 4.96g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	448% 76.2g	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	325% 423g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	2.07% 1.5g	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	89.5% 34g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	102% 57g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Pie crust, standard-type, prepared from recipe, unbaked	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	290% 3.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	184% 29.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	31.6% 1.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	17% 0.22mg	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	178% 710μg	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	18.7% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Pie crust, standard-type, prepared from recipe, unbaked	Recommended Dietary Allowance
Calcium	30% 300mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	90% 0.81mg	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	321% 25.7mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	167% 3.83mg	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	85.7% 600mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	17.4% 590mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	342% 188μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	321% 4820mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	24.4% 902g	5.32% 197g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Pie crust, standard-type, prepared from recipe, unbaked per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Carrots versus 1 kg of Pie crust, standard-type, prepared from recipe, unbaked to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs Pie crust, standard-type, prepared from recipe, unbaked:

• 1 kilogram of Boiled Carrots has more Vitamin A, 1.5 times more Vitamin B5, 7 times more Vitamin B6, more Vitamin C and 3.7 times more Vitamin E than Pie crust, standard-type, prepared from recipe, unbaked.
• While 1 kg of Pie crust, standard-type, prepared from recipe, unbaked contains 5.3 times more Vitamin B1, 5.6 times more Vitamin B2, 4.6 times more Vitamin B3 and 5.1 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled Carrots and Pie crust, standard-type, prepared from recipe, unbaked provide similar amounts of Vitamin K per one kilogram.
• 1 kilogram of Pie crust, standard-type, prepared from recipe, unbaked have insufficient amounts of Vitamin A, Vitamin B6, Vitamin C and Vitamin E
• Both Boiled and Drained Carrots as well as Pie crust, standard-type, prepared from recipe, unbaked have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Carrots vs Pie crust, standard-type, prepared from recipe, unbaked:

• 1 kilogram of Boiled Carrots has 3.3 times more Calcium, 4 times more Potassium and 4.6 times more Water than Pie crust, standard-type, prepared from recipe, unbaked.
• While 1 kg of Pie crust, standard-type, prepared from recipe, unbaked contains 4.8 times more Copper, 7.6 times more Iron, 2.5 times more Manganese, 2 times more Phosphorus, 26.9 times more Selenium, 8.3 times more Sodium and 2 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and Pie crust, standard-type, prepared from recipe, unbaked contain similar levels of Magnesium per one kilogram.
• 1 kilogram of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc
• 1 kilogram of Pie crust, standard-type, prepared from recipe, unbaked lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Carrots has 23 times more Sugars than Pie crust, standard-type, prepared from recipe, unbaked.
• While 1 kg of Pie crust, standard-type, prepared from recipe, unbaked contains 13.4 times more Energy, 171.1 times more Fat, 255.8 times more Saturated Fat, 496 times more Omega 3, 87.6 times more Omega 6, 5.1 times more Carbohydrate and 7.5 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and Pie crust, standard-type, prepared from recipe, unbaked offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein