Comparing Nutrients in 1 kilogram Pie, apple, commercially prepared, enriched flour VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Pie, apple, commercially prepared, enriched flour	3%	41%	56%
Carrots	8%	5%	87%

Macro Nutrients

	Pie, apple, commercially prepared, enriched flour	Carrots	Recommended Dietary Allowance
Energy	81.7% 2370kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	113% 110g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	77% 1.23g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	122% 20.7g	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	262% 340g	73.7% 96g	130g per day for Men 19-50 years
Sugars	216% 157g	65.4% 47.4g	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	NA	7.6% 5.5g	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	NA	% 5.9g	g per day for Men 19-50 years
Sucrose	NA	% 36g	g per day for Men 19-50 years
Fiber	42% 16g	73.7% 28g	38g per day for Men 19-50 years
Protein	34% 19g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Pie, apple, commercially prepared, enriched flour	Carrots	Recommended Dietary Allowance
Vitamin A	35.6% 320μg	928% 8350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.3% 0.28mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.63mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.8% 1.2mg	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.2% 0.38mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	74% 22μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	67.5% 270μg	47.5% 190μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.17% 0.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	35.6% 32mg	65.6% 59mg	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	101% 15mg	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, apple, commercially prepared, enriched flour	Carrots	Recommended Dietary Allowance
Calcium	11% 110mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.8% 32μg	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	56.3% 4.5mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	79% 1.82mg	62% 1.43mg	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	34.3% 240mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	19% 650mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	134% 2010mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	14% 522g	24% 883g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Pie, apple, commercially prepared, enriched flour vs Carrots:

• Pie, apple, commercially prepared, enriched flour has 1.4 times more Vitamin B9 and 2.3 times more Vitamin E than Raw Carrots.
• While Raw Carrots contain 26.1 times more Vitamin A, 2.4 times more Vitamin B1, 2.1 times more Vitamin B2, 3.7 times more Vitamin B3, 2.3 times more Vitamin B5, 3.6 times more Vitamin B6, 1.8 times more Vitamin C and 3.8 times more Vitamin K than Pie, apple, commercially prepared, enriched flour.
• Both Pie, apple, commercially prepared, enriched flour as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Pie, apple, commercially prepared, enriched flour vs Carrots:

• Pie, apple, commercially prepared, enriched flour has 1.5 times more Iron, 1.3 times more Manganese, 10 times more Selenium and 2.9 times more Sodium than Raw Carrots.
• While Raw Carrots contain 3 times more Calcium, 1.7 times more Magnesium, 1.5 times more Phosphorus, 4.9 times more Potassium, 1.5 times more Zinc and 1.7 times more Water than Pie, apple, commercially prepared, enriched flour.
• Both Pie, apple, commercially prepared, enriched flour and Raw Carrots have similar amounts of Copper per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Pie, apple, commercially prepared, enriched flour has 5.8 times more Energy, 45.8 times more Fat, 118.7 times more Saturated Fat, 61.5 times more Omega 3, 20.7 times more Omega 6, 3.5 times more Carbohydrate, 3.3 times more Sugars and 2 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.8 times more Fiber than Pie, apple, commercially prepared, enriched flour.
• Both Pie, apple, commercially prepared, enriched flour as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.