Comparing Nutrients in 1 kilogram Boiled Carrots VS Puff pastry, frozen, ready-to-bake, baked

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Puff pastry, frozen, ready-to-bake, baked	5%	62%	33%

Macro Nutrients

	Boiled Carrots	Puff pastry, frozen, ready-to-bake, baked	Recommended Dietary Allowance
Energy	12% 350kcal	192% 5580kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	397% 385g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	172% 55g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	1618% 26g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	1155% 196g	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	352% 457g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	10.3% 7.5g	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	39.5% 15g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	132% 74g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Puff pastry, frozen, ready-to-bake, baked	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	269% 3.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	198% 2.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	238% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	14.6% 0.19mg	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	138% 550μg	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	36.7% 5.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	136% 163μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Puff pastry, frozen, ready-to-bake, baked	Recommended Dietary Allowance
Calcium	30% 300mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	128% 1.15mg	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	325% 26mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	215% 4.95mg	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	18.2% 620mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	445% 245μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	169% 2530mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	24.4% 902g	2% 74g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Puff pastry, frozen, ready-to-bake, baked per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Carrots versus 1 kg of Puff pastry, frozen, ready-to-bake, baked to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs Puff pastry, frozen, ready-to-bake, baked:

• 1 kilogram of Boiled Carrots has more Vitamin A, more Vitamin B5, 8.1 times more Vitamin B6, more Vitamin C and 1.9 times more Vitamin E than Puff pastry, frozen, ready-to-bake, baked.
• While 1 kg of Puff pastry, frozen, ready-to-bake, baked contains 4.9 times more Vitamin B1, 5.9 times more Vitamin B2, 5.9 times more Vitamin B3 and 3.9 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled Carrots and Puff pastry, frozen, ready-to-bake, baked provide similar amounts of Vitamin K per one kilogram.
• 1 kilogram of Puff pastry, frozen, ready-to-bake, baked have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6 and Vitamin C
• Both Boiled and Drained Carrots as well as Puff pastry, frozen, ready-to-bake, baked have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Carrots vs Puff pastry, frozen, ready-to-bake, baked:

• 1 kilogram of Boiled Carrots has 3 times more Calcium, 3.8 times more Potassium and 12.2 times more Water than Puff pastry, frozen, ready-to-bake, baked.
• While 1 kg of Puff pastry, frozen, ready-to-bake, baked contains 6.8 times more Copper, 7.6 times more Iron, 1.6 times more Magnesium, 3.2 times more Manganese, 2 times more Phosphorus, 35 times more Selenium, 4.4 times more Sodium and 2.7 times more Zinc than Boiled and Drained Carrots.
• 1 kilogram of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc
• 1 kilogram of Puff pastry, frozen, ready-to-bake, baked lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Carrots has 4.6 times more Sugars and 2 times more Fiber than Puff pastry, frozen, ready-to-bake, baked.
• While 1 kg of Puff pastry, frozen, ready-to-bake, baked contains 15.9 times more Energy, 213.9 times more Fat, 183.4 times more Saturated Fat, 2588 times more Omega 3, 225.7 times more Omega 6, 5.6 times more Carbohydrate and 9.7 times more Protein than Boiled and Drained Carrots.
• 1 kilogram of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein