Comparing Nutrients in 1 kilogram Pie, Dutch Apple, Commercially Prepared VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Pie, Dutch Apple, Commercially Prepared	3%	36%	61%
Carrots	8%	5%	87%

Macro Nutrients

	Pie, Dutch Apple, Commercially Prepared	Carrots	Recommended Dietary Allowance
Energy	100% 2900kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	119% 115g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	72.3% 23g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	73% 1.17g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	118% 20g	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	343% 445g	73.7% 96g	130g per day for Men 19-50 years
Sugars	304% 220g	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	63% 45.7g	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	% 49g	% 5.9g	g per day for Men 19-50 years
Sucrose	% 110g	% 36g	g per day for Men 19-50 years
Fiber	42% 16g	73.7% 28g	38g per day for Men 19-50 years
Protein	38.8% 21.7g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Pie, Dutch Apple, Commercially Prepared	Carrots	Recommended Dietary Allowance
Vitamin A	20% 180μg	928% 8350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	161% 1.93mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.5% 0.67mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68.4% 11mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.96mg	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	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	52.5% 210μg	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	63.3% 57mg	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	64% 9.6mg	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	137% 164μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, Dutch Apple, Commercially Prepared	Carrots	Recommended Dietary Allowance
Calcium	14% 140mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	164% 1.48mg	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	114% 9.1mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	101% 2.33mg	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	41.4% 290mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	22.4% 760mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	133% 2000mg	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	11% 411g	24% 883g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Pie, Dutch Apple, Commercially Prepared vs Carrots:

• Pie, Dutch Apple, Commercially Prepared has 2.9 times more Vitamin B1, 1.5 times more Vitamin E and 1.2 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain 46.4 times more Vitamin A, 2.8 times more Vitamin B5 and 3.5 times more Vitamin B6 than Pie, Dutch Apple, Commercially Prepared.
• Both Pie, Dutch Apple, Commercially Prepared and Raw Carrots have similar amounts of Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin C per 1 kg.
• Both Pie, Dutch Apple, Commercially Prepared as well as Raw Carrots have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Pie, Dutch Apple, Commercially Prepared vs Carrots:

• Pie, Dutch Apple, Commercially Prepared has 3.3 times more Copper, 3 times more Iron, 1.6 times more Manganese, 22 times more Selenium and 2.9 times more Sodium than Raw Carrots.
• While Raw Carrots contain 2.4 times more Calcium, 1.5 times more Magnesium, 4.2 times more Potassium, 1.3 times more Zinc and 2.1 times more Water than Pie, Dutch Apple, Commercially Prepared.
• Both Pie, Dutch Apple, Commercially Prepared and Raw Carrots have similar amounts of Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Pie, Dutch Apple, Commercially Prepared has 7.1 times more Energy, 47.9 times more Fat, 72.3 times more Saturated Fat, 58.5 times more Omega 3, 20 times more Omega 6, 4.6 times more Carbohydrate, 4.6 times more Sugars, 8.3 times more Fructose and 2.3 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.8 times more Fiber than Pie, Dutch Apple, Commercially Prepared.
• Both Pie, Dutch Apple, Commercially Prepared as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.