Comparing Nutrients in 1 pound Boiled Carrots VS Pie crust, refrigerated, regular, baked

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Pie crust, refrigerated, regular, baked	3%	51%	46%

Macro Nutrients

	Boiled Carrots	Pie crust, refrigerated, regular, baked	Recommended Dietary Allowance
Energy	5.47% 159kcal	79% 2295kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	134% 130g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	157% 50.3g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	91% 15.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	28.7% 37.3g	204% 265g	130g per day for Men 19-50 years
Sugars	21.6% 15.6g	NA	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	16.7% 6.35g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	27.6% 15.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Pie crust, refrigerated, regular, baked	Recommended Dietary Allowance
Vitamin A	429% 3865μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	36.4% 5.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	26.8% 1.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	6.98% 0.091mg	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	36.3% 145μg	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	18% 16.3mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	31% 4.67mg	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.8% 62μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Pie crust, refrigerated, regular, baked	Recommended Dietary Allowance
Calcium	13.6% 136mg	5.44% 54.4mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	25.7% 0.23mg	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	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	41.2% 0.95mg	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	33.7% 236mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	11% 376mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	37% 20.4μg	55μg per day for Men 19-50 years
Sodium	17.5% 263mg	143% 2141mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	9.07% 1mg	11mg per day for Men 19-50 years
Water	11% 409g	0.98% 36g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Pie crust, refrigerated, regular, baked per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Carrots versus 1 lb of Pie crust, refrigerated, regular, baked to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Carrots vs Pie crust, refrigerated, regular, baked:

• 1 pound of Boiled Carrots has 7.7 times more Vitamin B6, 20.6 times more Vitamin E and 34.3 times more Vitamin K than Pie crust, refrigerated, regular, baked.
• While 1 lb of Pie crust, refrigerated, regular, baked contains 2.1 times more Vitamin B1, 2 times more Vitamin B3, 1.3 times more Vitamin B5 and 2.3 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled Carrots and Pie crust, refrigerated, regular, baked provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Pie crust, refrigerated, regular, baked have insufficient amounts of Vitamin B6, Vitamin E and Vitamin K
• Both Boiled and Drained Carrots as well as Pie crust, refrigerated, regular, baked have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Boiled Carrots vs Pie crust, refrigerated, regular, baked:

• 1 pound of Boiled Carrots has 2.5 times more Calcium, 2.8 times more Potassium and 11.3 times more Water than Pie crust, refrigerated, regular, baked.
• While 1 lb of Pie crust, refrigerated, regular, baked contains 3 times more Copper, 3.4 times more Iron, 1.3 times more Manganese, 1.7 times more Phosphorus, 6.4 times more Selenium and 8.1 times more Sodium than Boiled and Drained Carrots.
• Both Boiled Carrots and Pie crust, refrigerated, regular, baked contain similar levels of Magnesium per one pound.
• 1 pound of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc
• 1 pound of Pie crust, refrigerated, regular, baked lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Carrots has 2.1 times more Fiber than Pie crust, refrigerated, regular, baked.
• While 1 lb of Pie crust, refrigerated, regular, baked contains 14.5 times more Energy, 159.4 times more Fat, 369.6 times more Saturated Fat, 148 times more Omega 3, 39.3 times more Omega 6, 7.1 times more Carbohydrate and 4.5 times more Protein than Boiled and Drained Carrots.
• 1 pound of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein