Comparing Nutrients in 1 kilogram Carrots VS Puff pastry, frozen, ready-to-bake, baked

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Puff pastry, frozen, ready-to-bake, baked	5%	62%	33%

Macro Nutrients

	Carrots	Puff pastry, frozen, ready-to-bake, baked	Recommended Dietary Allowance
Energy	14% 410kcal	192% 5580kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	397% 385g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	172% 55g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	1618% 26g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	1155% 196g	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	352% 457g	130g per day for Men 19-50 years
Sugars	65.4% 47.4g	10.3% 7.5g	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	39.5% 15g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	132% 74g	56g per day for Men 19-50 years

Vitamins

	Carrots	Puff pastry, frozen, ready-to-bake, baked	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	269% 3.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	198% 2.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	238% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	14.6% 0.19mg	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	138% 550μg	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	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	44% 6.6mg	36.7% 5.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	136% 163μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Puff pastry, frozen, ready-to-bake, baked	Recommended Dietary Allowance
Calcium	33% 330mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	128% 1.15mg	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	325% 26mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	215% 4.95mg	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	85.7% 600mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	18.2% 620mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	445% 245μg	55μg per day for Men 19-50 years
Sodium	46% 690mg	169% 2530mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	24% 883g	2% 74g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Carrots vs Puff pastry, frozen, ready-to-bake, baked:

• Raw Carrots have more Vitamin A, more Vitamin B5, 7.3 times more Vitamin B6 and more Vitamin C than Puff pastry, frozen, ready-to-bake, baked.
• While Puff pastry, frozen, ready-to-bake, baked contains 4.9 times more Vitamin B1, 4.4 times more Vitamin B2, 3.9 times more Vitamin B3 and 2.9 times more Vitamin B9 than Raw Carrots.
• Both Raw Carrots and Puff pastry, frozen, ready-to-bake, baked have similar amounts of Vitamin E and Vitamin K per 1 kg.
• Both Raw Carrots as well as Puff pastry, frozen, ready-to-bake, baked have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Carrots vs Puff pastry, frozen, ready-to-bake, baked:

• Raw Carrots have 3.3 times more Calcium, 5.2 times more Potassium and 11.9 times more Water than Puff pastry, frozen, ready-to-bake, baked.
• While Puff pastry, frozen, ready-to-bake, baked contains 2.6 times more Copper, 8.7 times more Iron, 1.3 times more Magnesium, 3.5 times more Manganese, 1.7 times more Phosphorus, 245 times more Selenium, 3.7 times more Sodium and 2.3 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 1 kilogram:

• Raw Carrots have 6.3 times more Sugars and 1.9 times more Fiber than Puff pastry, frozen, ready-to-bake, baked.
• While Puff pastry, frozen, ready-to-bake, baked contains 13.6 times more Energy, 160.4 times more Fat, 171.9 times more Saturated Fat, 1294 times more Omega 3, 196.4 times more Omega 6, 4.8 times more Carbohydrate and 8 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Puff pastry, frozen, ready-to-bake, baked have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.