Comparing Nutrients in 1 kilogram Puddings, coconut cream, dry mix, regular VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Puddings, coconut cream, dry mix, regular	1%	24%	75%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Puddings, coconut cream, dry mix, regular	Boiled Carrots	Recommended Dietary Allowance
Energy	150% 4340kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	117% 114g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	355% 114g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	630% 818g	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	1111% 805g	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	42% 16g	79% 30g	38g per day for Men 19-50 years
Protein	18% 10g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Puddings, coconut cream, dry mix, regular	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	8.33% 0.1mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.38% 1.02mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	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	5% 20μg	35% 140μg	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	3.33% 3mg	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	4.67% 0.7mg	68.7% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, coconut cream, dry mix, regular	Boiled Carrots	Recommended Dietary Allowance
Calcium	8% 80mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	159% 1.43mg	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	71.3% 5.7mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	201% 4.62mg	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	50% 350mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	39% 1330mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	65.5% 36μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	455% 6820mg	38.7% 580mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	18% 2mg	11mg per day for Men 19-50 years
Water	1% 37g	24.4% 902g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Puddings, coconut cream, dry mix, regular vs Boiled Carrots:

• Boiled and Drained Carrots contain more Vitamin A, 6.6 times more Vitamin B1, 1.5 times more Vitamin B2, 6.3 times more Vitamin B3, 1.7 times more Vitamin B5, 3.1 times more Vitamin B6, 7 times more Vitamin B9, 12 times more Vitamin C, 14.7 times more Vitamin E and 137 times more Vitamin K than Puddings, coconut cream, dry mix, regular.
• Both Puddings, coconut cream, dry mix, regular as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Puddings, coconut cream, dry mix, regular vs Boiled Carrots:

• Puddings, coconut cream, dry mix, regular have 8.4 times more Copper, 1.7 times more Iron, 1.5 times more Magnesium, 3 times more Manganese, 5.1 times more Selenium, 11.8 times more Sodium and 1.8 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 3.8 times more Calcium, 1.8 times more Potassium and 24.4 times more Water than Puddings, coconut cream, dry mix, regular.
• Both Puddings, coconut cream, dry mix, regular and Boiled and Drained Carrots have similar amounts of Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Puddings, coconut cream, dry mix, regular have 12.4 times more Energy, 63.1 times more Fat, 378.8 times more Saturated Fat, 10 times more Carbohydrate, 23.3 times more Sugars and 1.3 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.9 times more Fiber than Puddings, coconut cream, dry mix, regular.
• Both Puddings, coconut cream, dry mix, regular as well as Boiled and Drained Carrots have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.