Comparing Nutrients in 1 kilogram Carrots VS Apples

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Apples	2%	3%	95%

Macro Nutrients

	Carrots	Apples	Recommended Dietary Allowance
Energy	14% 410kcal	18% 520kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	2.53% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.7% 96g	106% 138g	130g per day for Men 19-50 years
Sugars	65.4% 47.4g	143% 104g	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	7.6% 5.5g	81.4% 59g	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	% 5.9g	% 24.3g	g per day for Men 19-50 years
Sucrose	% 36g	% 20.7g	g per day for Men 19-50 years
Fiber	73.7% 28g	63% 24g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	4.64% 2.6g	56g per day for Men 19-50 years

Vitamins

	Carrots	Apples	Recommended Dietary Allowance
Vitamin A	928% 8350μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	12% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	74% 22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.5% 190μg	7.5% 30μg	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	65.6% 59mg	51% 46mg	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	44% 6.6mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Apples	Recommended Dietary Allowance
Calcium	33% 330mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	30% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	0.8% 32μg	0.83% 33μg	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	37.5% 3mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	15.2% 0.35mg	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	50% 350mg	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	46% 690mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	24% 883g	23% 856g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Carrots vs Apples:

• Raw Carrots have 278.3 times more Vitamin A, 3.9 times more Vitamin B1, 2.2 times more Vitamin B2, 10.8 times more Vitamin B3, 4.5 times more Vitamin B5, 3.4 times more Vitamin B6, 6.3 times more Vitamin B9, 1.3 times more Vitamin C, 3.7 times more Vitamin E and 6 times more Vitamin K than Raw Apples with skin.
• Both Raw Carrots as well as Raw Apples with skin have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Carrots vs Apples:

• Raw Carrots have 5.5 times more Calcium, 1.7 times more Copper, 2.5 times more Iron, 2.4 times more Magnesium, 4.1 times more Manganese, 3.2 times more Phosphorus, 3 times more Potassium, 69 times more Sodium and 6 times more Zinc than Raw Apples with skin.
• Both Raw Carrots and Raw Apples with skin have similar amounts of Water per 1 kg.
• Both Raw Carrots as well as Raw Apples with skin have insufficient amounts of Fluoride and Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Carrots have 3.6 times more Protein than Raw Apples with skin.
• While Raw Apples with skin contain 1.3 times more Energy, 1.4 times more Carbohydrate, 2.2 times more Sugars and 10.7 times more Fructose than Raw Carrots.
• Both Raw Carrots and Raw Apples with skin have similar amounts of Fiber per 1 kg.
• Both Raw Carrots as well as Raw Apples with skin have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.