Comparing Nutrients in 1 pound Boiled Carrots VS Plums, canned, purple, light syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Plums, canned, purple, light syrup pack, solids and liquids	2%	1%	97%

Macro Nutrients

	Boiled Carrots	Plums, canned, purple, light syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	5.47% 159kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	0.61% 0.1g	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	57% 74g	130g per day for Men 19-50 years
Sugars	21.6% 15.6g	96% 69.6g	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	10.7% 4.1g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	3% 1.68g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Plums, canned, purple, light syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	429% 3865μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	6.05% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	8.4% 1.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	6.53% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	9.42% 0.12mg	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	3.4% 13.6μg	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	2% 1.8mg	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	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.8% 62μg	16.3% 19.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Plums, canned, purple, light syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	13.6% 136mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	19% 0.17mg	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	48.8% 3.9mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	6.3% 0.15mg	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	8.42% 59mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	12.4% 422mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	17.5% 263mg	6.05% 91mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	11% 409g	10% 376g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Plums, canned, purple, light syrup pack, solids and liquids per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Carrots versus 1 lb of Plums, canned, purple, light syrup pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Carrots vs Plums, canned, purple, light syrup pack, solids and liquids:

• 1 pound of Boiled Carrots has 71 times more Vitamin A, 4.1 times more Vitamin B1, 2.2 times more Vitamin B3, 3.2 times more Vitamin B5, 5.7 times more Vitamin B6, 4.7 times more Vitamin B9, 9 times more Vitamin C, 5.7 times more Vitamin E and 3.2 times more Vitamin K than Plums, canned, purple, light syrup pack, solids and liquids.
• Both Boiled Carrots and Plums, canned, purple, light syrup pack, solids and liquids provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Plums, canned, purple, light syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin C and Vitamin E
• Both Boiled and Drained Carrots as well as Plums, canned, purple, light syrup pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Carrots vs Plums, canned, purple, light syrup pack, solids and liquids:

• 1 pound of Boiled Carrots has 3.3 times more Calcium, 2 times more Magnesium, 4.8 times more Manganese, 2.3 times more Phosphorus, 2.5 times more Potassium and 2.9 times more Sodium than Plums, canned, purple, light syrup pack, solids and liquids.
• While 1 lb of Plums, canned, purple, light syrup pack, solids and liquids contains 2.2 times more Copper and 2.5 times more Iron than Boiled and Drained Carrots.
• Both Boiled Carrots and Plums, canned, purple, light syrup pack, solids and liquids contain similar levels of Water per one pound.
• 1 pound of Boiled Carrots lack sufficient amounts of Copper
• 1 pound of Plums, canned, purple, light syrup pack, solids and liquids lack sufficient amounts of Calcium, Magnesium, Manganese and Phosphorus
• Both Boiled and Drained Carrots as well as Plums, canned, purple, light syrup pack, solids and liquids lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Carrots has 3.3 times more Fiber than Plums, canned, purple, light syrup pack, solids and liquids.
• While 1 lb of Plums, canned, purple, light syrup pack, solids and liquids contains 1.8 times more Energy, 2 times more Carbohydrate and 4.4 times more Sugars than Boiled and Drained Carrots.
• 1 pound of Boiled Carrots provide inadequate amounts of Energy
• Both Boiled and Drained Carrots as well as Plums, canned, purple, light syrup pack, solids and liquids provide inadequate amounts of Omega 3, Omega 6 and Protein in one pound.