Comparing Nutrients in 1 pound Carrots VS Van's, Gluten Free, Totally Original Waffles

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Van's, Gluten Free, Totally Original Waffles	5%	30%	65%

Macro Nutrients

	Carrots	Van's, Gluten Free, Totally Original Waffles	Recommended Dietary Allowance
Energy	6.4% 186kcal	38.8% 1125kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	38.4% 37.3g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	11% 3.54g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	218% 3.5g	1.6g per day for Men 19-50 years
Omega 6	2.67% 0.45g	42.5% 7.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	33.4% 43.5g	141% 184g	130g per day for Men 19-50 years
Sugars	29.7% 21.5g	11% 7.85g	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	3.13% 2.27g	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	% 1.95g	g per day for Men 19-50 years
Sucrose	% 16.3g	% 3.6g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	NA	38g per day for Men 19-50 years
Protein	7.53% 4.2g	24.2% 13.6g	56g per day for Men 19-50 years

Vitamins

	Carrots	Van's, Gluten Free, Totally Original Waffles	Recommended Dietary Allowance
Vitamin A	421% 3787μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.46mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.8% 1.24mg	43.5% 2.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.63mg	23.4% 0.3mg	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	9.07% 36.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	29.7% 26.8mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	20% 3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50% 60μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Van's, Gluten Free, Totally Original Waffles	Recommended Dietary Allowance
Calcium	15% 150mg	21.8% 218mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	49% 0.44mg	0.9mg per day for Men 19-50 years
Fluoride	0.36% 14.5μg	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	17% 1.36mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	33.5% 141mg	420mg per day for Men 19-50 years
Manganese	28.2% 0.65mg	175% 4mg	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	224% 1565mg	700mg per day for Men 19-50 years
Potassium	42.7% 1451mg	16% 549mg	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	154% 2304mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	11% 400g	5.67% 210g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Carrots vs Van's, Gluten Free, Totally Original Waffles:

• Raw Carrots have 1.5 times more Vitamin B2, 2.1 times more Vitamin B6, 2.4 times more Vitamin B9 and 1.8 times more Vitamin K than Van's, Gluten Free, Totally Original Waffles.
• While Van's, Gluten Free, Totally Original Waffles contain 1.3 times more Vitamin B1, 1.8 times more Vitamin B3 and 1.8 times more Vitamin B5 than Raw Carrots.

Comparing minerals per 1 pound for Carrots vs Van's, Gluten Free, Totally Original Waffles:

• Raw Carrots have 2.6 times more Potassium and 1.9 times more Water than Van's, Gluten Free, Totally Original Waffles.
• While Van's, Gluten Free, Totally Original Waffles contain 1.5 times more Calcium, 2.2 times more Copper, 1.9 times more Iron, 2.6 times more Magnesium, 6.2 times more Manganese, 9.9 times more Phosphorus, 7.4 times more Sodium and 2.3 times more Zinc than Raw Carrots.
• Both Raw Carrots as well as Van's, Gluten Free, Totally Original Waffles have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Carrots have 2.7 times more Sugars than Van's, Gluten Free, Totally Original Waffles.
• While Van's, Gluten Free, Totally Original Waffles contain 6 times more Energy, 34.3 times more Fat, 24.4 times more Saturated Fat, 385 times more Omega 3, 15.9 times more Omega 6, 4.2 times more Carbohydrate and 3.2 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Van's, Gluten Free, Totally Original Waffles have insufficient amounts of Fructose, Glucose and Sucrose in 1 lb.