Comparing Nutrients in 1 kilogram Boiled Carrots VS Vegetarian fillets

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Vegetarian fillets	32%	56%	12%

Macro Nutrients

	Boiled Carrots	Vegetarian fillets	Recommended Dietary Allowance
Energy	12% 350kcal	100% 2900kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	186% 180g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	89% 28.5g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	650% 10.4g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	488% 83g	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	69.2% 90g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	11% 8g	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	161% 61g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	411% 230g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Vegetarian fillets	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	917% 11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	692% 9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	750% 120mg	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	1154% 15mg	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	255% 1020μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1750% 42μg	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	230% 34.5mg	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	Vegetarian fillets	Recommended Dietary Allowance
Calcium	30% 300mg	95% 950mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	1028% 9.25mg	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	250% 20mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	54.8% 230mg	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	643% 4500mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	176% 6000mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	327% 4900mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	127% 14mg	11mg per day for Men 19-50 years
Water	24.4% 902g	12% 450g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs Vegetarian fillets:

• Boiled and Drained Carrots have more Vitamin A, more Vitamin C and more Vitamin K than Vegetarian fillets.
• While Vegetarian fillets contain 16.7 times more Vitamin B1, 20.5 times more Vitamin B2, 18.6 times more Vitamin B3, 9.8 times more Vitamin B6, 7.3 times more Vitamin B9, more Vitamin B12 and 3.3 times more Vitamin E than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Vegetarian fillets have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Carrots vs Vegetarian fillets:

• Boiled and Drained Carrots have 2 times more Water than Vegetarian fillets.
• While Vegetarian fillets contain 3.2 times more Calcium, 54.4 times more Copper, 5.9 times more Iron, 2.3 times more Magnesium, 15 times more Phosphorus, 2.6 times more Potassium, 1.4 times more Selenium, 8.4 times more Sodium and 7 times more Zinc than Boiled and Drained Carrots.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Carrots have 4.3 times more Sugars than Vegetarian fillets.
• While Vegetarian fillets contain 8.3 times more Energy, 100 times more Fat, 95 times more Saturated Fat, 1040 times more Omega 3, 95.3 times more Omega 6, 2 times more Fiber and 30.3 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Vegetarian fillets have similar amounts of Carbohydrate per 1 kg.
• Both Boiled and Drained Carrots as well as Vegetarian fillets have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.