Comparing Nutrients in 1 kilogram Pie, apple, prepared from recipe VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Pie, apple, prepared from recipe	4%	42%	54%
Carrots	8%	5%	87%

Macro Nutrients

	Pie, apple, prepared from recipe	Carrots	Recommended Dietary Allowance
Energy	91% 2650kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	129% 125g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	95% 30.5g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	128% 2.04g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	184% 31.3g	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	285% 371g	73.7% 96g	130g per day for Men 19-50 years
Sugars	NA	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	NA	73.7% 28g	38g per day for Men 19-50 years
Protein	43% 24g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Pie, apple, prepared from recipe	Carrots	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	928% 8350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.3% 1.07mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77% 12.3mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.6% 0.93mg	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.6% 0.32mg	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	60% 240μg	47.5% 190μg	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	19% 17mg	65.6% 59mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, apple, prepared from recipe	Carrots	Recommended Dietary Allowance
Calcium	7% 70mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	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	140% 11mg	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	80.4% 1.85mg	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	40% 280mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	23.2% 790mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	142% 78μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	141% 2110mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	12.8% 473g	24% 883g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Pie, apple, prepared from recipe vs Carrots:

• Pie, apple, prepared from recipe has 2.2 times more Vitamin B1, 1.8 times more Vitamin B2, 1.3 times more Vitamin B3 and 1.3 times more Vitamin B9 than Raw Carrots.
• While Raw Carrots contain 75.9 times more Vitamin A, 2.9 times more Vitamin B5, 4.3 times more Vitamin B6 and 3.5 times more Vitamin C than Pie, apple, prepared from recipe.
• Both Pie, apple, prepared from recipe as well as Raw Carrots have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Pie, apple, prepared from recipe vs Carrots:

• Pie, apple, prepared from recipe has 3.7 times more Iron, 1.3 times more Manganese, 78 times more Selenium and 3.1 times more Sodium than Raw Carrots.
• While Raw Carrots contain 4.7 times more Calcium, 1.7 times more Magnesium, 4.1 times more Potassium, 1.3 times more Zinc and 1.9 times more Water than Pie, apple, prepared from recipe.
• Both Pie, apple, prepared from recipe and Raw Carrots have similar amounts of Copper and Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Pie, apple, prepared from recipe has 6.5 times more Energy, 52.1 times more Fat, 95.3 times more Saturated Fat, 102 times more Omega 3, 31.3 times more Omega 6, 3.9 times more Carbohydrate and 2.6 times more Protein than Raw Carrots.
• Both Pie, apple, prepared from recipe as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.