Comparing Nutrients in 1 kilogram Carrots VS Unenriched Bleached 10% Protein White (industrial) Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Unenriched Bleached 10% Protein White (industrial) Wheat Flour	11%	4%	85%

Macro Nutrients

	Carrots	Unenriched Bleached 10% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Energy	14% 410kcal	126% 3660kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	15.3% 15g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	9.44% 3.02g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	48.7% 8.28g	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	586% 762g	130g per day for Men 19-50 years
Sugars	65.4% 47.4g	6.76% 4.9g	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	0.41% 0.3g	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	% 0.3g	g per day for Men 19-50 years
Sucrose	% 36g	% 2g	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	173% 97g	56g per day for Men 19-50 years

Vitamins

	Carrots	Unenriched Bleached 10% Protein White (industrial) Wheat Flour	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	162% 1.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	55.4% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	49.6% 2.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	28.5% 0.37mg	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	77.5% 310μg	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	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Unenriched Bleached 10% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Calcium	33% 330mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	209% 1.88mg	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	158% 12.6mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	356% 8.2mg	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	153% 1070mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	44% 1490mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	265% 146μg	55μg per day for Men 19-50 years
Sodium	46% 690mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	93% 10mg	11mg per day for Men 19-50 years
Water	24% 883g	3.25% 120g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Carrots vs Unenriched Bleached 10% Protein White (industrial) Wheat Flour:

• Raw Carrots have more Vitamin A, 3.7 times more Vitamin B6, more Vitamin C, 13.2 times more Vitamin E and 44 times more Vitamin K than Unenriched Bleached 10% Protein White (industrial) Wheat Flour.
• While Unenriched Bleached 10% Protein White (industrial) Wheat Flour contains 2.9 times more Vitamin B1 and 1.6 times more Vitamin B9 than Raw Carrots.
• Both Raw Carrots and Unenriched Bleached 10% Protein White (industrial) Wheat Flour have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per 1 kg.
• Both Raw Carrots as well as Unenriched Bleached 10% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Carrots vs Unenriched Bleached 10% Protein White (industrial) Wheat Flour:

• Raw Carrots have 1.7 times more Calcium, 2.1 times more Potassium, 34.5 times more Sodium and 7.4 times more Water than Unenriched Bleached 10% Protein White (industrial) Wheat Flour.
• While Unenriched Bleached 10% Protein White (industrial) Wheat Flour contains 4.2 times more Copper, 4.2 times more Iron, 2.1 times more Magnesium, 5.7 times more Manganese, 3.1 times more Phosphorus, 146 times more Selenium and 4.3 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 1 kilogram:

• Raw Carrots have 9.7 times more Sugars than Unenriched Bleached 10% Protein White (industrial) Wheat Flour.
• While Unenriched Bleached 10% Protein White (industrial) Wheat Flour contains 8.9 times more Energy, 6.2 times more Fat, 8.5 times more Omega 3, 8.3 times more Omega 6, 8 times more Carbohydrate and 10.4 times more Protein than Raw Carrots.
• Both Raw Carrots and Unenriched Bleached 10% Protein White (industrial) Wheat Flour have similar amounts of Fiber per 1 kg.
• Both Raw Carrots as well as Unenriched Bleached 10% Protein White (industrial) Wheat Flour have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.