Comparing Nutrients in 1 pound Boiled Carrots VS Plums, dried (prunes), stewed, with added sugar

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Plums, dried (prunes), stewed, with added sugar	3%	1%	96%

Macro Nutrients

	Boiled Carrots	Plums, dried (prunes), stewed, with added sugar	Recommended Dietary Allowance
Energy	5.47% 159kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.24% 0.077g	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	1.25% 0.21g	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	115% 149g	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	45.4% 17.2g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	8.83% 4.94g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Plums, dried (prunes), stewed, with added sugar	Recommended Dietary Allowance
Vitamin A	429% 3865μg	7.06% 63.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	8.3% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	19% 3.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	9.07% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	71% 0.92mg	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	0% 0μg	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	13.6% 12.2mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.8% 62μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Plums, dried (prunes), stewed, with added sugar	Recommended Dietary Allowance
Calcium	13.6% 136mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	91% 0.82mg	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	59% 4.7mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	18% 0.42mg	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	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	17.5% 263mg	0.6% 9.07mg	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	7.98% 295g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Plums, dried (prunes), stewed, with added sugar per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Carrots versus 1 lb of Plums, dried (prunes), stewed, with added sugar to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Carrots vs Plums, dried (prunes), stewed, with added sugar:

• 1 pound of Boiled Carrots has 60.9 times more Vitamin A, 3 times more Vitamin B1, 2.3 times more Vitamin B5, more Vitamin B9 and 1.3 times more Vitamin C than Plums, dried (prunes), stewed, with added sugar.
• While 1 lb of Plums, dried (prunes), stewed, with added sugar contains 2.1 times more Vitamin B2 and 1.3 times more Vitamin B6 than Boiled and Drained Carrots.
• Both Boiled Carrots and Plums, dried (prunes), stewed, with added sugar provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Plums, dried (prunes), stewed, with added sugar have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B9
• Both Boiled and Drained Carrots as well as Plums, dried (prunes), stewed, with added sugar have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Carrots vs Plums, dried (prunes), stewed, with added sugar:

• 1 pound of Boiled Carrots has 1.4 times more Calcium, 1.7 times more Manganese, 29 times more Sodium and 1.4 times more Water than Plums, dried (prunes), stewed, with added sugar.
• While 1 lb of Plums, dried (prunes), stewed, with added sugar contains 10.6 times more Copper, 3.1 times more Iron, 1.9 times more Magnesium and 1.3 times more Potassium than Boiled and Drained Carrots.
• Both Boiled Carrots and Plums, dried (prunes), stewed, with added sugar contain similar levels of Phosphorus per one pound.
• 1 pound of Boiled Carrots lack sufficient amounts of Copper and Zinc
• Both Boiled and Drained Carrots as well as Plums, dried (prunes), stewed, with added sugar lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Plums, dried (prunes), stewed, with added sugar contains 3.5 times more Energy, 4 times more Carbohydrate and 1.3 times more Fiber than Boiled and Drained Carrots.
• 1 pound of Boiled Carrots provide inadequate amounts of Energy
• Both Boiled and Drained Carrots as well as Plums, dried (prunes), stewed, with added sugar provide inadequate amounts of Omega 3, Omega 6 and Protein in one pound.