Comparing Nutrients in 1 pound Pie, apple, commercially prepared, enriched flour VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Pie, apple, commercially prepared, enriched flour	3%	41%	56%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Pie, apple, commercially prepared, enriched flour	Boiled Carrots	Recommended Dietary Allowance
Energy	37% 1075kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	51.4% 50g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	35% 0.56g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	55% 9.37g	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	119% 154g	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	98% 71g	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	NA	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	NA	% 1.8g	g per day for Men 19-50 years
Sucrose	NA	% 12.2g	g per day for Men 19-50 years
Fiber	19% 7.26g	36% 13.6g	38g per day for Men 19-50 years
Protein	15.4% 8.6g	6.16% 3.45g	56g per day for Men 19-50 years

Vitamins

	Pie, apple, commercially prepared, enriched flour	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	16% 145μg	429% 3865μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.46% 1.2mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.8% 0.54mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	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	30.6% 122μg	16% 63.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.9% 0.045μg	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	46% 6.9mg	31% 4.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	51.8% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, apple, commercially prepared, enriched flour	Boiled Carrots	Recommended Dietary Allowance
Calcium	5% 50mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	8.57% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	25.5% 2.04mg	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	36% 0.83mg	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	15.6% 109mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	8.67% 295mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	60.8% 912mg	17.5% 263mg	1500mg per day for Men 19-50 years
Zinc	6.6% 0.73mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	6.4% 237g	11% 409g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Pie, apple, commercially prepared, enriched flour vs Boiled Carrots:

• Pie, apple, commercially prepared, enriched flour has 1.9 times more Vitamin B9 and 1.5 times more Vitamin E than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 26.6 times more Vitamin A, 2.4 times more Vitamin B1, 1.6 times more Vitamin B2, 2.5 times more Vitamin B3, 1.9 times more Vitamin B5, 4 times more Vitamin B6 and 3.9 times more Vitamin K than Pie, apple, commercially prepared, enriched flour.
• Both Pie, apple, commercially prepared, enriched flour and Boiled and Drained Carrots have similar amounts of Vitamin C per 1 lb.
• Both Pie, apple, commercially prepared, enriched flour 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 Pie, apple, commercially prepared, enriched flour vs Boiled Carrots:

• Pie, apple, commercially prepared, enriched flour has 2.7 times more Copper, 1.3 times more Iron, 1.4 times more Selenium and 3.5 times more Sodium than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.7 times more Calcium, 1.4 times more Magnesium, 3.6 times more Potassium, 1.3 times more Zinc and 1.7 times more Water than Pie, apple, commercially prepared, enriched flour.
• Both Pie, apple, commercially prepared, enriched flour and Boiled and Drained Carrots have similar amounts of Manganese and Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Pie, apple, commercially prepared, enriched flour has 6.8 times more Energy, 61.1 times more Fat, 126.6 times more Saturated Fat, 123 times more Omega 3, 23.7 times more Omega 6, 4.1 times more Carbohydrate, 4.5 times more Sugars and 2.5 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.9 times more Fiber than Pie, apple, commercially prepared, enriched flour.
• Both Pie, apple, commercially prepared, enriched flour as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.