Comparing Nutrients in 1 kilogram Carrots VS Puddings, coconut cream, dry mix, regular

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Puddings, coconut cream, dry mix, regular	1%	24%	75%

Macro Nutrients

	Carrots	Puddings, coconut cream, dry mix, regular	Recommended Dietary Allowance
Energy	14% 410kcal	150% 4340kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	117% 114g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	355% 114g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	0% 0g	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	630% 818g	130g per day for Men 19-50 years
Sugars	65.4% 47.4g	1111% 805g	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	42% 16g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Carrots	Puddings, coconut cream, dry mix, regular	Recommended Dietary Allowance
Vitamin A	928% 8350μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	6.38% 1.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	38.5% 0.5mg	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	5% 20μg	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	3.33% 3mg	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	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Puddings, coconut cream, dry mix, regular	Recommended Dietary Allowance
Calcium	33% 330mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	159% 1.43mg	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	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	201% 4.62mg	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	50% 350mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	39% 1330mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	65.5% 36μg	55μg per day for Men 19-50 years
Sodium	46% 690mg	455% 6820mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	24% 883g	1% 37g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Carrots vs Puddings, coconut cream, dry mix, regular:

• Raw Carrots have more Vitamin A, 6.6 times more Vitamin B1, 2 times more Vitamin B2, 9.6 times more Vitamin B3, 2 times more Vitamin B5, 2.8 times more Vitamin B6, 9.5 times more Vitamin B9, 19.7 times more Vitamin C, 9.4 times more Vitamin E and 132 times more Vitamin K than Puddings, coconut cream, dry mix, regular.
• Both Raw Carrots as well as Puddings, coconut cream, dry mix, regular have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Carrots vs Puddings, coconut cream, dry mix, regular:

• Raw Carrots have 4.1 times more Calcium, 2.4 times more Potassium and 23.9 times more Water than Puddings, coconut cream, dry mix, regular.
• While Puddings, coconut cream, dry mix, regular contain 3.2 times more Copper, 1.9 times more Iron, 3.2 times more Manganese, 36 times more Selenium, 9.9 times more Sodium and 1.5 times more Zinc than Raw Carrots.
• Both Raw Carrots and Puddings, coconut cream, dry mix, regular have similar amounts of Magnesium and Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Carrots have 1.8 times more Fiber than Puddings, coconut cream, dry mix, regular.
• While Puddings, coconut cream, dry mix, regular contain 10.6 times more Energy, 47.3 times more Fat, 355.1 times more Saturated Fat, 8.5 times more Carbohydrate and 17 times more Sugars than Raw Carrots.
• Both Raw Carrots and Puddings, coconut cream, dry mix, regular have similar amounts of Protein per 1 kg.
• Both Raw Carrots as well as Puddings, coconut cream, dry mix, regular have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.