Comparing Nutrients in 1 pound Boiled Carrots VS Powder High Protein Nutritional Shake Mix

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Powder High Protein Nutritional Shake Mix	55%	25%	20%

Macro Nutrients

	Boiled Carrots	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Energy	5.47% 159kcal	61.3% 1778kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	50% 48.6g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	225% 3.6g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	173% 29.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.7% 37.3g	71% 92g	130g per day for Men 19-50 years
Sugars	21.6% 15.6g	22.3% 16g	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	2.25% 1.63g	NA	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	% 1.8g	NA	g per day for Men 19-50 years
Sucrose	% 12.2g	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	0% 0g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	434% 243g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Vitamin A	429% 3865μg	945% 8505μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	810% 9.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	741% 9.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	709% 113mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	1134% 56.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	872% 11.3mg	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	16% 63.5μg	648% 2590μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1215% 29μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	18% 16.3mg	378% 340mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	378% 2268IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	31% 4.67mg	510% 76.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.8% 62μg	472% 567μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Calcium	13.6% 136mg	324% 3239mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	1260% 11.3mg	0.9mg per day for Men 19-50 years
Fluoride	5.4% 215μg	NA	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	19.3% 1.54mg	1276% 102mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	540% 2268mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	24652% 567mg	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	19.4% 136mg	926% 6482mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	133% 4536mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	722% 397μg	55μg per day for Men 19-50 years
Sodium	17.5% 263mg	367% 5507mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	773% 85mg	11mg per day for Men 19-50 years
Water	11% 409g	1% 37.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Powder High Protein Nutritional Shake Mix per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Carrots versus 1 lb of Powder High Protein Nutritional Shake Mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Carrots vs Powder High Protein Nutritional Shake Mix:

• 1 lb of Powder High Protein Nutritional Shake Mix contains 2.2 times more Vitamin A, 32.5 times more Vitamin B1, 48.3 times more Vitamin B2, 38.8 times more Vitamin B3, 53.9 times more Vitamin B5, 16.3 times more Vitamin B6, 40.8 times more Vitamin B9, more Vitamin B12, 20.8 times more Vitamin C, more Vitamin D, 16.4 times more Vitamin E and 9.1 times more Vitamin K than Boiled and Drained Carrots.
• 1 pound of Boiled Carrots have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 1 pound for Boiled Carrots vs Powder High Protein Nutritional Shake Mix:

• 1 pound of Boiled Carrots has 10.9 times more Water than Powder High Protein Nutritional Shake Mix.
• While 1 lb of Powder High Protein Nutritional Shake Mix contains 23.8 times more Calcium, 147.1 times more Copper, 66.2 times more Iron, 50 times more Magnesium, 806.5 times more Manganese, 47.6 times more Phosphorus, 4.3 times more Potassium, 125 times more Selenium, 20.9 times more Sodium and 93.8 times more Zinc than Boiled and Drained Carrots.
• 1 pound of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Carrots has more Fiber than Powder High Protein Nutritional Shake Mix.
• While 1 lb of Powder High Protein Nutritional Shake Mix contains 11.2 times more Energy, 59.5 times more Fat, 794 times more Omega 3, 74.5 times more Omega 6, 2.5 times more Carbohydrate and 70.5 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and Powder High Protein Nutritional Shake Mix offer comparable quantities of Sugars per one pound.
• 1 pound of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein
• 1 pound of Powder High Protein Nutritional Shake Mix provide inadequate amounts of Fiber