Comparing Nutrients in 1 pound Puddings, all flavors except chocolate, low calorie, instant, dry mix VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Puddings, all flavors except chocolate, low calorie, instant, dry mix	1%	2%	97%
Carrots	8%	5%	87%

Macro Nutrients

	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Carrots	Recommended Dietary Allowance
Energy	54.7% 1588kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	4.2% 4.1g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	13.3% 0.21g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	10.3% 1.75g	2.67% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	295% 384g	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	5.63% 4.1g	29.7% 21.5g	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	3.44% 2.5g	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	% 2.68g	g per day for Men 19-50 years
Sucrose	NA	% 16.3g	g per day for Men 19-50 years
Fiber	9.55% 3.63g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	6.56% 3.67g	7.53% 4.2g	56g per day for Men 19-50 years

Vitamins

	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	421% 3787μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.9% 0.023mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.4% 0.064mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.26% 0.21mg	24.8% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.74% 0.023mg	48% 0.63mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	33.6% 10μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.13% 4.54μg	21.5% 86μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	9.45% 0.23μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	29.7% 26.8mg	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	2.4% 0.36mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Carrots	Recommended Dietary Allowance
Calcium	65% 649mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	22.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.36% 14.5μg	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	21.5% 1.72mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	8.1% 0.19mg	28.2% 0.65mg	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	1534% 10741mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	4% 136mg	42.7% 1451mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	1134% 17010mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	0.84% 31g	11% 400g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Puddings, all flavors except chocolate, low calorie, instant, dry mix vs Carrots:

• Puddings, all flavors except chocolate, low calorie, instant, dry mix have more Vitamin B12 than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 13.2 times more Vitamin B1, 2.8 times more Vitamin B2, 70.2 times more Vitamin B3, 5.8 times more Vitamin B5, 27.6 times more Vitamin B6, 19 times more Vitamin B9, more Vitamin C, 8.3 times more Vitamin E and 7.8 times more Vitamin K than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• Both Puddings, all flavors except chocolate, low calorie, instant, dry mix as well as Raw Carrots have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Puddings, all flavors except chocolate, low calorie, instant, dry mix vs Carrots:

• Puddings, all flavors except chocolate, low calorie, instant, dry mix have 4.3 times more Calcium, 1.3 times more Iron, 67.7 times more Phosphorus, 8 times more Selenium and 54.3 times more Sodium than Raw Carrots.
• While Raw Carrots contain 2.4 times more Magnesium, 3.5 times more Manganese, 10.7 times more Potassium, 2.4 times more Zinc and 12.9 times more Water than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• Both Puddings, all flavors except chocolate, low calorie, instant, dry mix and Raw Carrots have similar amounts of Copper per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Puddings, all flavors except chocolate, low calorie, instant, dry mix have 8.5 times more Energy, 23.5 times more Omega 3, 3.9 times more Omega 6 and 8.8 times more Carbohydrate than Raw Carrots.
• While Raw Carrots contain 5.3 times more Sugars and 3.5 times more Fiber than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• Both Puddings, all flavors except chocolate, low calorie, instant, dry mix and Raw Carrots have similar amounts of Protein per 1 lb.
• Both Puddings, all flavors except chocolate, low calorie, instant, dry mix as well as Raw Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.