Comparing Nutrients in 1 kilogram Muffins, English, plain, enriched, with ca prop (includes sourdough) VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, plain, enriched, with ca prop (includes sourdough)	16%	7%	77%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Boiled Carrots	Recommended Dietary Allowance
Energy	78.3% 2270kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	17.4% 17g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	23% 7.33g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	26.4% 4.5g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	340% 442g	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	48.7% 35.3g	47.6% 34.5g	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	9.5% 6.9g	4.97% 3.6g	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	% 6.6g	% 4g	g per day for Men 19-50 years
Sucrose	% 0g	% 27g	g per day for Men 19-50 years
Fiber	92% 35g	79% 30g	38g per day for Men 19-50 years
Protein	158% 88.7g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	947% 8520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	398% 4.77mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	192% 2.5mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	254% 40.7mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	235% 940μg	35% 140μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	16.7% 0.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20% 18mg	40% 36mg	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	20.7% 3.1mg	68.7% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12μg	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Boiled Carrots	Recommended Dietary Allowance
Calcium	163% 1630mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12% 475μg	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	500% 40mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	220% 5.05mg	67.4% 1.55mg	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	131% 920mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	32% 1090mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	407% 224μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	283% 4250mg	38.7% 580mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	18% 2mg	11mg per day for Men 19-50 years
Water	11.8% 436g	24.4% 902g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Muffins, English, plain, enriched, with ca prop (includes sourdough) vs Boiled Carrots:

• Muffins, English, plain, enriched, with ca prop (includes sourdough) have 7.2 times more Vitamin B1, 5.7 times more Vitamin B2, 6.3 times more Vitamin B3, 1.6 times more Vitamin B5, 6.7 times more Vitamin B9 and more Vitamin B12 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A, 2.8 times more Vitamin B6, 2 times more Vitamin C, 3.3 times more Vitamin E and 11.4 times more Vitamin K than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• Both Muffins, English, plain, enriched, with ca prop (includes sourdough) as well as Boiled and Drained Carrots have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Muffins, English, plain, enriched, with ca prop (includes sourdough) vs Boiled Carrots:

• Muffins, English, plain, enriched, with ca prop (includes sourdough) have 5.4 times more Calcium, 7.9 times more Copper, 11.8 times more Iron, 2.4 times more Magnesium, 3.3 times more Manganese, 3.1 times more Phosphorus, 32 times more Selenium, 7.3 times more Sodium and 5.3 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.2 times more Potassium and 2.1 times more Water than Muffins, English, plain, enriched, with ca prop (includes sourdough).

Comparison of macro-nutrients per 1 kilogram:

• Muffins, English, plain, enriched, with ca prop (includes sourdough) have 6.5 times more Energy, 9.4 times more Fat, 24.4 times more Saturated Fat, 48 times more Omega 3, 5.2 times more Omega 6, 5.4 times more Carbohydrate and 11.7 times more Protein than Boiled and Drained Carrots.
• Both Muffins, English, plain, enriched, with ca prop (includes sourdough) and Boiled and Drained Carrots have similar amounts of Sugars and Fiber per 1 kg.
• Both Muffins, English, plain, enriched, with ca prop (includes sourdough) as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.