Comparing Nutrients in 1 pound Red Or Green Grapes VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Red Or Green Grapes	4%	2%	94%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Red Or Green Grapes	Boiled Carrots	Recommended Dietary Allowance
Energy	10.8% 313kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.24g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	2.32% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 82g	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	97% 70.2g	21.6% 15.6g	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	51% 37g	2.25% 1.63g	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	% 32.7g	% 1.8g	g per day for Men 19-50 years
Sucrose	% 0.68g	% 12.2g	g per day for Men 19-50 years
Fiber	10.7% 4.1g	36% 13.6g	38g per day for Men 19-50 years
Protein	5.83% 3.27g	6.16% 3.45g	56g per day for Men 19-50 years

Vitamins

	Red Or Green Grapes	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	429% 3865μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.33% 0.85mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.54% 0.23mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	53.4% 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	2.27% 9.07μg	16% 63.5μg	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	16% 14.5mg	18% 16.3mg	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	5.75% 0.86mg	31% 4.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	55% 66.2μg	51.8% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Or Green Grapes	Boiled Carrots	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	8.57% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	0.88% 35.4μg	5.4% 215μg	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	20.4% 1.63mg	19.3% 1.54mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	30.6% 0.7mg	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	13% 91mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	25.5% 866mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	17.5% 263mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	9.87% 365g	11% 409g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Red Or Green Grapes vs Boiled Carrots:

• Raw Red Or Green Grapes have 1.6 times more Vitamin B2 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 284 times more Vitamin A, 3.4 times more Vitamin B3, 4.6 times more Vitamin B5, 1.8 times more Vitamin B6, 7 times more Vitamin B9 and 5.4 times more Vitamin E than Raw Red Or Green Grapes.
• Both Raw Red Or Green Grapes and Boiled and Drained Carrots have similar amounts of Vitamin B1, Vitamin C and Vitamin K per 1 lb.
• Both Raw Red Or Green Grapes as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Red Or Green Grapes vs Boiled Carrots:

• Raw Red Or Green Grapes have 7.5 times more Copper than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 3 times more Calcium, 6.1 times more Fluoride, 1.4 times more Magnesium, 2.2 times more Manganese, 1.5 times more Phosphorus, 7 times more Selenium, 29 times more Sodium and 2.9 times more Zinc than Raw Red Or Green Grapes.
• Both Raw Red Or Green Grapes and Boiled and Drained Carrots have similar amounts of Iron, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Red Or Green Grapes have 2 times more Energy, 2.2 times more Carbohydrate, 4.5 times more Sugars and 22.6 times more Fructose than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 3.3 times more Fiber than Raw Red Or Green Grapes.
• Both Raw Red Or Green Grapes and Boiled and Drained Carrots have similar amounts of Protein per 1 lb.
• Both Raw Red Or Green Grapes as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.