Comparing Nutrients in 1 kilogram Boiled Carrots VS Plums, canned, heavy syrup, drained

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Plums, canned, heavy syrup, drained	2%	1%	97%

Macro Nutrients

	Boiled Carrots	Plums, canned, heavy syrup, drained	Recommended Dietary Allowance
Energy	12% 350kcal	30.7% 890kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	1.76% 0.3g	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	178% 231g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	298% 216g	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	7.86% 4.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Plums, canned, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	947% 8520μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	21.5% 0.28mg	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	7.5% 30μg	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	4.44% 4mg	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	17.3% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	53.3% 64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Plums, canned, heavy syrup, drained	Recommended Dietary Allowance
Calcium	30% 300mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	51% 0.46mg	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	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	NA	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	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	27.4% 930mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	24.4% 902g	20.6% 761g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Plums, canned, heavy syrup, drained per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Carrots versus 1 kg of Plums, canned, heavy syrup, drained to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs Plums, canned, heavy syrup, drained:

• 1 kilogram of Boiled Carrots has 42.6 times more Vitamin A, 3.9 times more Vitamin B1, 2.2 times more Vitamin B3, 5.5 times more Vitamin B6, 4.7 times more Vitamin B9, 9 times more Vitamin C, 4 times more Vitamin E and 2.1 times more Vitamin K than Plums, canned, heavy syrup, drained.
• Both Boiled Carrots and Plums, canned, heavy syrup, drained provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Plums, canned, heavy syrup, drained have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B9, Vitamin C and Vitamin E
• Both Boiled and Drained Carrots as well as Plums, canned, heavy syrup, drained have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Carrots vs Plums, canned, heavy syrup, drained:

• 1 kilogram of Boiled Carrots has 3 times more Calcium, 2 times more Magnesium, 2 times more Phosphorus, 2.5 times more Potassium and 3.1 times more Sodium than Plums, canned, heavy syrup, drained.
• While 1 kg of Plums, canned, heavy syrup, drained contains 2.7 times more Copper and 2.5 times more Iron than Boiled and Drained Carrots.
• Both Boiled Carrots and Plums, canned, heavy syrup, drained contain similar levels of Water per one kilogram.
• 1 kilogram of Boiled Carrots lack sufficient amounts of Copper
• 1 kilogram of Plums, canned, heavy syrup, drained lack sufficient amounts of Calcium and Magnesium
• Both Boiled and Drained Carrots as well as Plums, canned, heavy syrup, drained lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Carrots has 2 times more Fiber than Plums, canned, heavy syrup, drained.
• While 1 kg of Plums, canned, heavy syrup, drained contains 2.5 times more Energy, 2.8 times more Carbohydrate and 6.3 times more Sugars than Boiled and Drained Carrots.
• 1 kilogram of Boiled Carrots provide inadequate amounts of Energy
• Both Boiled and Drained Carrots as well as Plums, canned, heavy syrup, drained provide inadequate amounts of Omega 3, Omega 6 and Protein in one kilogram.