Comparing Nutrients in 1 kilogram Boiled Carrots VS Popovers, dry mix, enriched

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Popovers, dry mix, enriched	11%	11%	78%

Macro Nutrients

	Boiled Carrots	Popovers, dry mix, enriched	Recommended Dietary Allowance
Energy	12% 350kcal	128% 3710kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	44.3% 43g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	30.7% 9.83g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	24.4% 0.39g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	46% 7.84g	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	546% 710g	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	NA	38g per day for Men 19-50 years
Protein	13.6% 7.6g	186% 104g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Popovers, dry mix, enriched	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	358% 4.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	113% 1.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	211% 33.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	96% 4.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	32.3% 0.42mg	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	363% 1450μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	33.3% 0.8μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	40% 36mg	1.1% 1mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Popovers, dry mix, enriched	Recommended Dietary Allowance
Calcium	30% 300mg	32% 320mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	190% 1.7mg	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	371% 29.7mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	322% 7.4mg	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	143% 1000mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	29.4% 1000mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	684% 376μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	604% 9060mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	80% 8.8mg	11mg per day for Men 19-50 years
Water	24.4% 902g	3.16% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Popovers, dry mix, enriched per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Carrots versus 1 kg of Popovers, dry mix, enriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs Popovers, dry mix, enriched:

• 1 kilogram of Boiled Carrots has more Vitamin A, 3.6 times more Vitamin B6 and 36 times more Vitamin C than Popovers, dry mix, enriched.
• While 1 kg of Popovers, dry mix, enriched contains 6.5 times more Vitamin B1, 3.3 times more Vitamin B2, 5.2 times more Vitamin B3, 2.1 times more Vitamin B5, 10.4 times more Vitamin B9 and more Vitamin B12 than Boiled and Drained Carrots.
• 1 kilogram of Boiled Carrots have insufficient amounts of Vitamin B12
• 1 kilogram of Popovers, dry mix, enriched have insufficient amounts of Vitamin A and Vitamin C

Comparing minerals per 1 kilogram for Boiled Carrots vs Popovers, dry mix, enriched:

• 1 kilogram of Boiled Carrots has 2.4 times more Potassium and 7.7 times more Water than Popovers, dry mix, enriched.
• While 1 kg of Popovers, dry mix, enriched contains 10.1 times more Copper, 8.7 times more Iron, 2.5 times more Magnesium, 4.8 times more Manganese, 3.3 times more Phosphorus, 53.7 times more Selenium, 15.6 times more Sodium and 4.4 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and Popovers, dry mix, enriched contain similar levels of Calcium per one kilogram.
• 1 kilogram of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Popovers, dry mix, enriched contains 10.6 times more Energy, 23.9 times more Fat, 32.8 times more Saturated Fat, 39 times more Omega 3, 9 times more Omega 6, 8.6 times more Carbohydrate and 13.7 times more Protein than Boiled and Drained Carrots.
• 1 kilogram of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein