Comparing Nutrients in 1 pound Boiled Carrots VS Dried Oregano Spices

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Dried Oregano Spices	10%	11%	79%

Macro Nutrients

	Boiled Carrots	Dried Oregano Spices	Recommended Dietary Allowance
Energy	5.47% 159kcal	41.4% 1202kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	20% 19.4g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	22% 7.04g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	176% 2.8g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	20% 3.4g	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	240% 313g	130g per day for Men 19-50 years
Sugars	21.6% 15.6g	25.6% 18.6g	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	7.07% 5.13g	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	% 8.6g	g per day for Men 19-50 years
Sucrose	% 12.2g	% 4.13g	g per day for Men 19-50 years
Fiber	36% 13.6g	507% 193g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Dried Oregano Spices	Recommended Dietary Allowance
Vitamin A	429% 3865μg	43% 386μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	184% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	83.6% 4.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	364% 4.74mg	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	269% 1075μg	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	11.6% 10.4mg	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	552% 83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.8% 62μg	2350% 2820μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Dried Oregano Spices	Recommended Dietary Allowance
Calcium	13.6% 136mg	724% 7244mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	319% 2.87mg	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	2087% 167mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	984% 22.6mg	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	96% 671mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	168% 5715mg	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	7.56% 113mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	111% 12.2mg	11mg per day for Men 19-50 years
Water	11% 409g	1.2% 45g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Carrots vs Dried Oregano Spices:

• Boiled and Drained Carrots have 10 times more Vitamin A and 1.6 times more Vitamin C than Dried Oregano Spices.
• While Dried Oregano Spices contain 2.7 times more Vitamin B1, 12 times more Vitamin B2, 7.2 times more Vitamin B3, 4 times more Vitamin B5, 6.8 times more Vitamin B6, 16.9 times more Vitamin B9, 17.7 times more Vitamin E and 45.4 times more Vitamin K than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Dried Oregano Spices have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Carrots vs Dried Oregano Spices:

• Boiled and Drained Carrots have 2.3 times more Sodium and 9.1 times more Water than Dried Oregano Spices.
• While Dried Oregano Spices contain 53.2 times more Calcium, 37.2 times more Copper, 108.2 times more Iron, 27 times more Magnesium, 32.2 times more Manganese, 4.9 times more Phosphorus, 5.4 times more Potassium, 6.4 times more Selenium and 13.5 times more Zinc than Boiled and Drained Carrots.

Comparison of macro-nutrients per 1 pound:

• Dried Oregano Spices contain 7.6 times more Energy, 23.8 times more Fat, 51.7 times more Saturated Fat, 621 times more Omega 3, 8.6 times more Omega 6, 8.4 times more Carbohydrate, 3.1 times more Fructose, 14.2 times more Fiber and 11.8 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Dried Oregano Spices have similar amounts of Sugars per 1 lb.
• Both Boiled and Drained Carrots as well as Dried Oregano Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.