Comparing Nutrients in 1 kilogram Boiled Carrots VS Snacks, corn cakes

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Snacks, corn cakes	8%	6%	86%

Macro Nutrients

	Boiled Carrots	Snacks, corn cakes	Recommended Dietary Allowance
Energy	12% 350kcal	133% 3870kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	24.7% 24g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	52.4% 8.9g	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	642% 834g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	324% 235g	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	50% 19g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	145% 81g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Snacks, corn cakes	Recommended Dietary Allowance
Vitamin A	947% 8520μg	77.8% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	208% 2.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	322% 51.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	166% 8.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	108% 1.4mg	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	47.5% 190μg	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	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	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Snacks, corn cakes	Recommended Dietary Allowance
Calcium	30% 300mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	467% 4.2mg	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	175% 14mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	271% 1140mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	789% 18mg	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	224% 1570mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	46% 1570mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	180% 99μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	325% 4880mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	182% 20mg	11mg per day for Men 19-50 years
Water	24.4% 902g	1.24% 46g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs Snacks, corn cakes:

• Boiled and Drained Carrots have 12.2 times more Vitamin A, more Vitamin C and more Vitamin K than Snacks, corn cakes.
• While Snacks, corn cakes contain 3.8 times more Vitamin B1, 8 times more Vitamin B3, 3.6 times more Vitamin B5 and 1.4 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Snacks, corn cakes have similar amounts of Vitamin B2 and Vitamin B6 per 1 kg.
• Both Boiled and Drained Carrots as well as Snacks, corn cakes have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Boiled Carrots vs Snacks, corn cakes:

• Boiled and Drained Carrots have 1.6 times more Calcium, 1.5 times more Potassium and 19.6 times more Water than Snacks, corn cakes.
• While Snacks, corn cakes contain 24.7 times more Copper, 4.1 times more Iron, 11.4 times more Magnesium, 11.7 times more Manganese, 5.2 times more Phosphorus, 14.1 times more Selenium, 8.4 times more Sodium and 10 times more Zinc than Boiled and Drained Carrots.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Carrots have 1.6 times more Fiber than Snacks, corn cakes.
• While Snacks, corn cakes contain 11.1 times more Energy, 13.3 times more Fat, 14 times more Saturated Fat, 30 times more Omega 3, 10.2 times more Omega 6, 10.1 times more Carbohydrate, 6.8 times more Sugars and 10.7 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Snacks, corn cakes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.