Comparing Nutrients in 1 pound Carrots VS Avocados

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Avocados	5%	76%	19%

Macro Nutrients

	Carrots	Avocados	Recommended Dietary Allowance
Energy	6.4% 186kcal	25% 726kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	68.6% 66.5g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	30% 9.64g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	2.67% 0.45g	44.7% 7.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.4% 43.5g	29.8% 38.7g	130g per day for Men 19-50 years
Sugars	29.7% 21.5g	4.13% 3g	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	3.44% 2.5g	0.75% 0.54g	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	% 2.68g	% 1.68g	g per day for Men 19-50 years
Sucrose	% 16.3g	% 0.27g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	80% 30.4g	38g per day for Men 19-50 years
Protein	7.53% 4.2g	16% 9.07g	56g per day for Men 19-50 years

Vitamins

	Carrots	Avocados	Recommended Dietary Allowance
Vitamin A	421% 3787μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	25.3% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.46mg	49.3% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.8% 1.24mg	126% 6.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.63mg	89.7% 1.17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33.6% 10μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21.5% 86μg	92% 367μg	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	29.7% 26.8mg	50.4% 45.4mg	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	20% 3mg	62.6% 9.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50% 60μg	79.4% 95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Avocados	Recommended Dietary Allowance
Calcium	15% 150mg	5.44% 54.4mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	96% 0.86mg	0.9mg per day for Men 19-50 years
Fluoride	0.36% 14.5μg	0.79% 31.8μg	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	17% 1.36mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	31.3% 132mg	420mg per day for Men 19-50 years
Manganese	28.2% 0.65mg	28% 0.64mg	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	22.7% 159mg	33.7% 236mg	700mg per day for Men 19-50 years
Potassium	42.7% 1451mg	64.7% 2200mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	11% 400g	8.98% 332g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Carrots vs Avocados:

• Raw Carrots have 119.3 times more Vitamin A than Raw Avocados.
• While Raw Avocados contain 2.2 times more Vitamin B2, 1.8 times more Vitamin B3, 5.1 times more Vitamin B5, 1.9 times more Vitamin B6, 4.3 times more Vitamin B9, 1.7 times more Vitamin C, 3.1 times more Vitamin E and 1.6 times more Vitamin K than Raw Carrots.
• Both Raw Carrots and Raw Avocados have similar amounts of Vitamin B1 per 1 lb.
• Both Raw Carrots as well as Raw Avocados have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Carrots vs Avocados:

• Raw Carrots have 2.8 times more Calcium, 9.9 times more Sodium and 1.2 times more Water than Raw Avocados.
• While Raw Avocados contain 4.2 times more Copper, 1.8 times more Iron, 2.4 times more Magnesium, 1.5 times more Phosphorus, 1.5 times more Potassium and 2.7 times more Zinc than Raw Carrots.
• Both Raw Carrots and Raw Avocados have similar amounts of Manganese per 1 lb.
• Both Raw Carrots as well as Raw Avocados have insufficient amounts of Fluoride and Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Carrots have 7.2 times more Sugars than Raw Avocados.
• While Raw Avocados contain 3.9 times more Energy, 61.1 times more Fat, 66.4 times more Saturated Fat, 62.5 times more Omega 3, 16.7 times more Omega 6, 2.4 times more Fiber and 2.2 times more Protein than Raw Carrots.
• Both Raw Carrots and Raw Avocados have similar amounts of Carbohydrate per 1 lb.
• Both Raw Carrots as well as Raw Avocados have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.