Comparing Nutrients in 1 kilogram Strawberry Toppings VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Strawberry Toppings	0%	0%	100%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Strawberry Toppings	Boiled Carrots	Recommended Dietary Allowance
Energy	87.6% 2540kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	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	510% 663g	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	378% 274g	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	18.4% 7g	79% 30g	38g per day for Men 19-50 years
Protein	3.57% 2g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Strawberry Toppings	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	947% 8520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.17% 0.11mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	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	15% 60μg	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	152% 137mg	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	6.67% 1mg	68.7% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.83% 7μg	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Strawberry Toppings	Boiled Carrots	Recommended Dietary Allowance
Calcium	6% 60mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	35.6% 0.32mg	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	35% 2.8mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	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	7.14% 50mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	15% 510mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	38.7% 580mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	18% 2mg	11mg per day for Men 19-50 years
Water	8.9% 330g	24.4% 902g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Strawberry Toppings vs Boiled Carrots:

• Strawberry Toppings have 3.8 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 852 times more Vitamin A, 6 times more Vitamin B1, 1.8 times more Vitamin B2, 4 times more Vitamin B3, 4.8 times more Vitamin B5, 12.8 times more Vitamin B6, 2.3 times more Vitamin B9, 10.3 times more Vitamin E and 19.6 times more Vitamin K than Strawberry Toppings.
• Both Strawberry Toppings 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 Strawberry Toppings vs Boiled Carrots:

• Strawberry Toppings have 1.9 times more Copper than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 5 times more Calcium, 2.5 times more Magnesium, 6 times more Phosphorus, 4.6 times more Potassium, 2.8 times more Sodium, 3.3 times more Zinc and 2.7 times more Water than Strawberry Toppings.
• Both Strawberry Toppings and Boiled and Drained Carrots have similar amounts of Iron, Manganese and Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Strawberry Toppings have 7.3 times more Energy, 21 times more Omega 3, 8.1 times more Carbohydrate and 7.9 times more Sugars than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 4.3 times more Fiber and 3.8 times more Protein than Strawberry Toppings.
• Both Strawberry Toppings as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.