Comparing Nutrients in 1 kilogram Boiled Carrots VS Tortillas, ready-to-bake or -fry, flour, shelf stable

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Tortillas, ready-to-bake or -fry, flour, shelf stable	11%	23%	66%

Macro Nutrients

	Boiled Carrots	Tortillas, ready-to-bake or -fry, flour, shelf stable	Recommended Dietary Allowance
Energy	12% 350kcal	102% 2970kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	78% 75.8g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	38.3% 12.3g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	242% 3.87g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	104% 17.6g	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	379% 493g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	36.7% 26.6g	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	0.41% 0.3g	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	% 0.9g	g per day for Men 19-50 years
Sucrose	% 27g	% 4.8g	g per day for Men 19-50 years
Fiber	79% 30g	63% 24g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	143% 80g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Tortillas, ready-to-bake or -fry, flour, shelf stable	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	406% 4.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	95% 1.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	56.6% 2.83mg	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	295% 1180μg	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	57.3% 8.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	35% 42μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Tortillas, ready-to-bake or -fry, flour, shelf stable	Recommended Dietary Allowance
Calcium	30% 300mg	163% 1630mg	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	5% 200μg	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	415% 33.2mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	224% 5.16mg	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	304% 2130mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	39% 1330mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	398% 219μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	495% 7420mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	52% 5.7mg	11mg per day for Men 19-50 years
Water	24.4% 902g	8.76% 324g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Tortillas, ready-to-bake or -fry, flour, shelf stable per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Carrots versus 1 kg of Tortillas, ready-to-bake or -fry, flour, shelf stable to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs Tortillas, ready-to-bake or -fry, flour, shelf stable:

• 1 kilogram of Boiled Carrots has more Vitamin A, 5.5 times more Vitamin B6, more Vitamin C and 3.3 times more Vitamin K than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• While 1 kg of Tortillas, ready-to-bake or -fry, flour, shelf stable contains 7.4 times more Vitamin B1, 2.8 times more Vitamin B2, 6.5 times more Vitamin B3 and 8.4 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled Carrots and Tortillas, ready-to-bake or -fry, flour, shelf stable provide similar amounts of Vitamin B5 and Vitamin E per one kilogram.
• 1 kilogram of Tortillas, ready-to-bake or -fry, flour, shelf stable have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Carrots as well as Tortillas, ready-to-bake or -fry, flour, shelf stable have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Carrots vs Tortillas, ready-to-bake or -fry, flour, shelf stable:

• 1 kilogram of Boiled Carrots has 1.8 times more Potassium and 2.8 times more Water than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• While 1 kg of Tortillas, ready-to-bake or -fry, flour, shelf stable contains 5.4 times more Calcium, 6.8 times more Copper, 9.8 times more Iron, 2.1 times more Magnesium, 3.3 times more Manganese, 7.1 times more Phosphorus, 31.3 times more Selenium, 12.8 times more Sodium and 2.9 times more Zinc than Boiled and Drained Carrots.
• 1 kilogram of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc
• Both Boiled and Drained Carrots as well as Tortillas, ready-to-bake or -fry, flour, shelf stable lack sufficient amounts of Fluoride in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Carrots has 1.3 times more Sugars and 1.3 times more Fiber than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• While 1 kg of Tortillas, ready-to-bake or -fry, flour, shelf stable contains 8.5 times more Energy, 42.1 times more Fat, 40.8 times more Saturated Fat, 387 times more Omega 3, 20.3 times more Omega 6, 6 times more Carbohydrate and 10.5 times more Protein than Boiled and Drained Carrots.
• 1 kilogram of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein