Comparing Nutrients in 1 kilogram Carrots VS Pie, cherry, prepared from recipe

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Pie, cherry, prepared from recipe	4%	40%	56%

Macro Nutrients

	Carrots	Pie, cherry, prepared from recipe	Recommended Dietary Allowance
Energy	14% 410kcal	93% 2700kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	126% 122g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	93% 30g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	126% 2.02g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	179% 30.5g	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	296% 385g	130g per day for Men 19-50 years
Sugars	65.4% 47.4g	NA	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	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	% 5.9g	NA	g per day for Men 19-50 years
Sucrose	% 36g	NA	g per day for Men 19-50 years
Fiber	73.7% 28g	NA	38g per day for Men 19-50 years
Protein	16.6% 9.3g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Carrots	Pie, cherry, prepared from recipe	Recommended Dietary Allowance
Vitamin A	928% 8350μg	32.2% 290μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	96% 1.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	79.8% 12.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	24.6% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	26% 0.34mg	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	67.5% 270μg	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	11% 10mg	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	44% 6.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Pie, cherry, prepared from recipe	Recommended Dietary Allowance
Calcium	33% 330mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	85.6% 0.77mg	0.9mg per day for Men 19-50 years
Fluoride	0.8% 32μg	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	37.5% 3mg	231% 18.5mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	87% 2mg	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	43% 300mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	22.6% 770mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	142% 78μg	55μg per day for Men 19-50 years
Sodium	46% 690mg	127% 1910mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	18% 2mg	11mg per day for Men 19-50 years
Water	24% 883g	12.4% 458g	3700g per day for Men 19-50 years

Nutrient Comparison: Carrots VS Pie, cherry, prepared from recipe per 1 kg

Compare the macro and micronutrient content in 1 kg of Carrots versus 1 kg of Pie, cherry, prepared from recipe to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Carrots vs Pie, cherry, prepared from recipe:

• 1 kilogram of Carrots has 28.8 times more Vitamin A, 2.2 times more Vitamin B5, 4.1 times more Vitamin B6 and 5.9 times more Vitamin C than Pie, cherry, prepared from recipe.
• While 1 kg of Pie, cherry, prepared from recipe contains 2.2 times more Vitamin B1, 2.2 times more Vitamin B2, 1.3 times more Vitamin B3 and 1.4 times more Vitamin B9 than Raw Carrots.
• 1 kilogram of Pie, cherry, prepared from recipe have insufficient amounts of Vitamin C
• Both Raw Carrots as well as Pie, cherry, prepared from recipe have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Carrots vs Pie, cherry, prepared from recipe:

• 1 kilogram of Carrots has 3.3 times more Calcium, 1.3 times more Magnesium, 4.2 times more Potassium and 1.9 times more Water than Pie, cherry, prepared from recipe.
• While 1 kg of Pie, cherry, prepared from recipe contains 1.7 times more Copper, 6.2 times more Iron, 1.4 times more Manganese, 78 times more Selenium and 2.8 times more Sodium than Raw Carrots.
• Both Carrots and Pie, cherry, prepared from recipe contain similar levels of Phosphorus per one kilogram.
• 1 kilogram of Carrots lack sufficient amounts of Selenium
• 1 kilogram of Pie, cherry, prepared from recipe lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Pie, cherry, prepared from recipe contains 6.6 times more Energy, 50.8 times more Fat, 93.3 times more Saturated Fat, 101 times more Omega 3, 30.5 times more Omega 6, 4 times more Carbohydrate and 3 times more Protein than Raw Carrots.
• 1 kilogram of Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein