Comparing Nutrients in 1 pound Boiled Carrots VS Cake, yellow, enriched, dry mix

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Cake, yellow, enriched, dry mix	4%	8%	88%

Macro Nutrients

	Boiled Carrots	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Energy	5.47% 159kcal	58.5% 1696kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	23% 7.35g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	5.8% 0.99g	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	286% 372g	130g per day for Men 19-50 years
Sugars	21.6% 15.6g	271% 196g	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	14.3% 5.44g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	30% 16.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Vitamin A	429% 3865μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	87.3% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	80.6% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	65.6% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	33% 1.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	27% 0.35mg	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	77% 308μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	19% 0.45μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	18% 16.3mg	0% 0mg	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	31% 4.67mg	28% 4.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.8% 62μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Calcium	13.6% 136mg	96% 957mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	36.3% 0.33mg	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	118% 9.43mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	37.7% 0.87mg	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	201% 1406mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	6.27% 213mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	24.7% 13.6μg	55μg per day for Men 19-50 years
Sodium	17.5% 263mg	220% 3302mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	11% 409g	0.88% 32.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Cake, yellow, enriched, dry mix per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Carrots versus 1 lb of Cake, yellow, enriched, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Carrots vs Cake, yellow, enriched, dry mix:

• 1 pound of Boiled Carrots has more Vitamin A, 2 times more Vitamin B6, more Vitamin C and 4.7 times more Vitamin K than Cake, yellow, enriched, dry mix.
• While 1 lb of Cake, yellow, enriched, dry mix contains 3.5 times more Vitamin B1, 5.3 times more Vitamin B2, 3.6 times more Vitamin B3, 1.6 times more Vitamin B5, 4.9 times more Vitamin B9 and more Vitamin B12 than Boiled and Drained Carrots.
• Both Boiled Carrots and Cake, yellow, enriched, dry mix provide similar amounts of Vitamin E per one pound.
• 1 pound of Boiled Carrots have insufficient amounts of Vitamin B12
• 1 pound of Cake, yellow, enriched, dry mix have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Carrots as well as Cake, yellow, enriched, dry mix have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Carrots vs Cake, yellow, enriched, dry mix:

• 1 pound of Boiled Carrots has 5 times more Potassium and 12.6 times more Water than Cake, yellow, enriched, dry mix.
• While 1 lb of Cake, yellow, enriched, dry mix contains 7 times more Calcium, 4.2 times more Copper, 6.1 times more Iron, 10.3 times more Phosphorus, 4.3 times more Selenium, 12.6 times more Sodium and 1.4 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and Cake, yellow, enriched, dry mix contain similar levels of Magnesium and Manganese per one pound.
• 1 pound of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc
• 1 pound of Cake, yellow, enriched, dry mix lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Carrots has 2.5 times more Fiber than Cake, yellow, enriched, dry mix.
• While 1 lb of Cake, yellow, enriched, dry mix contains 10.7 times more Energy, 19.4 times more Fat, 54 times more Saturated Fat, 10 times more Carbohydrate, 12.5 times more Sugars and 4.9 times more Protein than Boiled and Drained Carrots.
• 1 pound of Boiled Carrots provide inadequate amounts of Energy and Protein
• Both Boiled and Drained Carrots as well as Cake, yellow, enriched, dry mix provide inadequate amounts of Omega 3 and Omega 6 in one pound.