Comparing Nutrients in 1 pound Boiled Carrots VS Raw Quinoa

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Raw Quinoa	15%	15%	70%

Macro Nutrients

	Boiled Carrots	Raw Quinoa	Recommended Dietary Allowance
Energy	5.47% 159kcal	57.6% 1669kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	28.4% 27.5g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	10% 3.2g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	73.7% 1.18g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	79.4% 13.5g	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	224% 291g	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	83.6% 31.8g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	114% 64g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Raw Quinoa	Recommended Dietary Allowance
Vitamin A	429% 3865μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	136% 1.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	111% 1.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	43% 6.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	70% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	170% 2.2mg	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	209% 835μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	31% 4.67mg	73.8% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.8% 62μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Raw Quinoa	Recommended Dietary Allowance
Calcium	13.6% 136mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	297% 2.68mg	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	259% 20.7mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	213% 894mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	401% 9.22mg	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	296% 2073mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	75% 2554mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	70% 38.6μg	55μg per day for Men 19-50 years
Sodium	17.5% 263mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	128% 14mg	11mg per day for Men 19-50 years
Water	11% 409g	1.63% 60.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Carrots vs Raw Quinoa:

• Boiled and Drained Carrots have 852 times more Vitamin A and more Vitamin K than Raw Quinoa.
• While Raw Quinoa contains 5.5 times more Vitamin B1, 7.2 times more Vitamin B2, 2.4 times more Vitamin B3, 3.3 times more Vitamin B5, 3.2 times more Vitamin B6, 13.1 times more Vitamin B9 and 2.4 times more Vitamin E than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Raw Quinoa have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Carrots vs Raw Quinoa:

• Boiled and Drained Carrots have 11.6 times more Sodium and 6.8 times more Water than Raw Quinoa.
• While Raw Quinoa contains 1.6 times more Calcium, 34.7 times more Copper, 13.4 times more Iron, 19.7 times more Magnesium, 13.1 times more Manganese, 15.2 times more Phosphorus, 2.4 times more Potassium, 12.1 times more Selenium and 15.5 times more Zinc than Boiled and Drained Carrots.

Comparison of macro-nutrients per 1 pound:

• Raw Quinoa contains 10.5 times more Energy, 33.7 times more Fat, 23.5 times more Saturated Fat, 260 times more Omega 3, 34.2 times more Omega 6, 7.8 times more Carbohydrate, 2.3 times more Fiber and 18.6 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Raw Quinoa have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.