Comparing Nutrients in 1 kilogram Pie crust, cookie-type, prepared from recipe, graham cracker, chilled VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	3%	45%	52%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Boiled Carrots	Recommended Dietary Allowance
Energy	167% 4840kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	252% 244g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	159% 51g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	184% 2.94g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	381% 64.8g	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	492% 639g	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	518% 376g	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	NA	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	NA	% 4g	g per day for Men 19-50 years
Sucrose	NA	% 27g	g per day for Men 19-50 years
Fiber	39.5% 15g	79% 30g	38g per day for Men 19-50 years
Protein	73.2% 41g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	212% 1910μg	947% 8520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85% 1.02mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.72mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	131% 21mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.2% 2.16mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	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	85% 340μg	35% 140μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.33% 0.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	40% 36mg	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	152% 23mg	68.7% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	202% 242μg	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Boiled Carrots	Recommended Dietary Allowance
Calcium	20% 200mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	136% 1.22mg	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	265% 21mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	197% 4.53mg	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	91% 640mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	25.3% 860mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	107% 59μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	373% 5600mg	38.7% 580mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	18% 2mg	11mg per day for Men 19-50 years
Water	1.65% 61g	24.4% 902g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled vs Boiled Carrots:

• Pie crust, cookie-type, prepared from recipe, graham cracker, chilled has 1.5 times more Vitamin B1, 3.9 times more Vitamin B2, 3.2 times more Vitamin B3, 2.4 times more Vitamin B9, 2.2 times more Vitamin E and 1.8 times more Vitamin K than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 4.5 times more Vitamin A, 4.4 times more Vitamin B6 and more Vitamin C than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• Both Pie crust, cookie-type, prepared from recipe, graham cracker, chilled and Boiled and Drained Carrots have similar amounts of Vitamin B5 per 1 kg.
• Both Pie crust, cookie-type, prepared from recipe, graham cracker, chilled as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Pie crust, cookie-type, prepared from recipe, graham cracker, chilled vs Boiled Carrots:

• Pie crust, cookie-type, prepared from recipe, graham cracker, chilled has 7.2 times more Copper, 6.2 times more Iron, 1.8 times more Magnesium, 2.9 times more Manganese, 2.1 times more Phosphorus, 8.4 times more Selenium, 9.7 times more Sodium and 2.3 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.5 times more Calcium, 2.7 times more Potassium and 14.8 times more Water than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.

Comparison of macro-nutrients per 1 kilogram:

• Pie crust, cookie-type, prepared from recipe, graham cracker, chilled has 13.8 times more Energy, 135.6 times more Fat, 169.7 times more Saturated Fat, 294 times more Omega 3, 74.4 times more Omega 6, 7.8 times more Carbohydrate, 10.9 times more Sugars and 5.4 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2 times more Fiber than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• Both Pie crust, cookie-type, prepared from recipe, graham cracker, chilled as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.