Comparing Nutrients in 1 pound Boiled Carrots VS Sesame Flour

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Sesame Flour	22%	59%	19%

Macro Nutrients

	Boiled Carrots	Sesame Flour	Recommended Dietary Allowance
Energy	5.47% 159kcal	82.3% 2386kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	173% 168g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	73.7% 23.6g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	79.7% 1.27g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	426% 72.4g	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	93% 121g	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	NA	38g per day for Men 19-50 years
Protein	6.16% 3.45g	249% 140g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Sesame Flour	Recommended Dietary Allowance
Vitamin A	429% 3865μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	1015% 12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	379% 60.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	266% 13.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	53% 0.69mg	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	35% 141μg	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	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	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	Sesame Flour	Recommended Dietary Allowance
Calcium	13.6% 136mg	72% 721mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	766% 6.9mg	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	860% 69mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	390% 1637mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	294% 6.75mg	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	523% 3660mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	56.4% 1919mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	NA	55μg per day for Men 19-50 years
Sodium	17.5% 263mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	440% 48.4mg	11mg per day for Men 19-50 years
Water	11% 409g	0.11% 4.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Sesame Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Carrots versus 1 lb of Sesame Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Carrots vs Sesame Flour:

• 1 pound of Boiled Carrots has 284 times more Vitamin A and more Vitamin C than Sesame Flour.
• While 1 lb of High fat Sesame Flour contains 40.7 times more Vitamin B1, 6.5 times more Vitamin B2, 20.7 times more Vitamin B3, 12.6 times more Vitamin B5 and 2.2 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled Carrots and Sesame Flour provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Sesame Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Carrots as well as High fat Sesame Flour have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Carrots vs Sesame Flour:

• 1 pound of Boiled Carrots has 1.4 times more Sodium and 100.2 times more Water than Sesame Flour.
• While 1 lb of High fat Sesame Flour contains 5.3 times more Calcium, 89.4 times more Copper, 44.6 times more Iron, 36.1 times more Magnesium, 9.6 times more Manganese, 26.9 times more Phosphorus, 1.8 times more Potassium and 53.4 times more Zinc than Boiled and Drained Carrots.
• 1 pound of Boiled Carrots lack sufficient amounts of Copper and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of High fat Sesame Flour contains 15 times more Energy, 206.1 times more Fat, 173.2 times more Saturated Fat, 281 times more Omega 3, 183.5 times more Omega 6, 3.2 times more Carbohydrate and 40.5 times more Protein than Boiled and Drained Carrots.
• 1 pound of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein