Comparing Nutrients in 1 pound Boiled Carrots VS Tortillas, ready-to-bake or -fry, flour, shelf stable

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Tortillas, ready-to-bake or -fry, flour, shelf stable	11%	23%	66%

Macro Nutrients

	Boiled Carrots	Tortillas, ready-to-bake or -fry, flour, shelf stable	Recommended Dietary Allowance
Energy	5.47% 159kcal	46.5% 1347kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	35.4% 34.4g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	17.4% 5.56g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	110% 1.76g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	47% 8g	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	172% 223g	130g per day for Men 19-50 years
Sugars	21.6% 15.6g	16.6% 12g	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	0.19% 0.14g	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	% 0.41g	g per day for Men 19-50 years
Sucrose	% 12.2g	% 2.18g	g per day for Men 19-50 years
Fiber	36% 13.6g	28.6% 11g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	65% 36.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Tortillas, ready-to-bake or -fry, flour, shelf stable	Recommended Dietary Allowance
Vitamin A	429% 3865μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	184% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	43.3% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	25.7% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	9.77% 0.13mg	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	134% 535μg	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	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.8% 62μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Tortillas, ready-to-bake or -fry, flour, shelf stable	Recommended Dietary Allowance
Calcium	13.6% 136mg	74% 739mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	58% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	5.4% 215μg	2.27% 91μg	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	188% 15mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	102% 2.34mg	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	138% 966mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	17.7% 603mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	181% 99μg	55μg per day for Men 19-50 years
Sodium	17.5% 263mg	224% 3366mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	23.5% 2.6mg	11mg per day for Men 19-50 years
Water	11% 409g	3.98% 147g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Carrots vs Tortillas, ready-to-bake or -fry, flour, shelf stable:

• Boiled and Drained Carrots have more Vitamin A, 5.5 times more Vitamin B6, more Vitamin C and 3.3 times more Vitamin K than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• While Tortillas, ready-to-bake or -fry, flour, shelf stable contain 7.4 times more Vitamin B1, 2.8 times more Vitamin B2, 6.5 times more Vitamin B3 and 8.4 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Tortillas, ready-to-bake or -fry, flour, shelf stable have similar amounts of Vitamin B5 and Vitamin E per 1 lb.
• Both Boiled and Drained Carrots as well as Tortillas, ready-to-bake or -fry, flour, shelf stable have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Carrots vs Tortillas, ready-to-bake or -fry, flour, shelf stable:

• Boiled and Drained Carrots have 2.4 times more Fluoride, 1.8 times more Potassium and 2.8 times more Water than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• While Tortillas, ready-to-bake or -fry, flour, shelf stable contain 5.4 times more Calcium, 6.8 times more Copper, 9.8 times more Iron, 2.1 times more Magnesium, 3.3 times more Manganese, 7.1 times more Phosphorus, 31.3 times more Selenium, 12.8 times more Sodium and 2.9 times more Zinc than Boiled and Drained Carrots.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Carrots have 1.3 times more Sugars and 1.3 times more Fiber than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• While Tortillas, ready-to-bake or -fry, flour, shelf stable contain 8.5 times more Energy, 42.1 times more Fat, 40.8 times more Saturated Fat, 387 times more Omega 3, 20.3 times more Omega 6, 6 times more Carbohydrate and 10.5 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Tortillas, ready-to-bake or -fry, flour, shelf stable have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.