Comparing Nutrients in 1 kilogram Wheat Flour VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Wheat Flour	12%	2%	86%
Carrots	8%	5%	87%

Macro Nutrients

	Wheat Flour	Carrots	Recommended Dietary Allowance
Energy	126% 3640kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.8g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	4.84% 1.55g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	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	587% 763g	73.7% 96g	130g per day for Men 19-50 years
Sugars	3.72% 2.7g	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	71% 27g	73.7% 28g	38g per day for Men 19-50 years
Protein	184% 103g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Wheat Flour	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	928% 8350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	100% 1.2mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78% 12.5mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87.6% 4.38mg	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	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	65% 260μg	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	0% 0mg	65.6% 59mg	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% 0.6mg	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Flour	Carrots	Recommended Dietary Allowance
Calcium	15% 150mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	160% 1.44mg	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	146% 11.7mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	297% 6.82mg	62% 1.43mg	2.3mg per day for Men 19-50 years
Molybdenum	947% 426μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	154% 1080mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	616% 339μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	63.6% 7mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	3.22% 119g	24% 883g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Wheat Flour vs Carrots:

• Unenriched All-purpose White Wheat Flour has 1.8 times more Vitamin B1, 1.3 times more Vitamin B3, 1.6 times more Vitamin B5 and 1.4 times more Vitamin B9 than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 1.5 times more Vitamin B2, 3.1 times more Vitamin B6, more Vitamin C, 11 times more Vitamin E and 44 times more Vitamin K than Unenriched All-purpose White Wheat Flour.
• Both Unenriched All-purpose White Wheat Flour as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Wheat Flour vs Carrots:

• Unenriched All-purpose White Wheat Flour has 3.2 times more Copper, 3.9 times more Iron, 1.8 times more Magnesium, 4.8 times more Manganese, 3.1 times more Phosphorus, 339 times more Selenium and 2.9 times more Zinc than Raw Carrots.
• While Raw Carrots contain 2.2 times more Calcium, 3 times more Potassium, 34.5 times more Sodium and 7.4 times more Water than Unenriched All-purpose White Wheat Flour.

Comparison of macro-nutrients per 1 kilogram:

• Unenriched All-purpose White Wheat Flour has 8.9 times more Energy, 4.1 times more Fat, 11 times more Omega 3, 3.9 times more Omega 6, 8 times more Carbohydrate and 11.1 times more Protein than Raw Carrots.
• While Raw Carrots contain 17.6 times more Sugars than Unenriched All-purpose White Wheat Flour.
• Both Unenriched All-purpose White Wheat Flour and Raw Carrots have similar amounts of Fiber per 1 kg.
• Both Unenriched All-purpose White Wheat Flour as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.