Comparing Nutrients in 1 pound Whole Wheat Flour VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat Flour	15%	6%	79%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Whole Wheat Flour	Boiled Carrots	Recommended Dietary Allowance
Energy	53% 1542kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	11.7% 11.3g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	6.1% 1.95g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	20.7% 0.33g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	29% 4.96g	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	251% 326g	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	2.57% 1.86g	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	0.31% 0.23g	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	% 0g	% 1.8g	g per day for Men 19-50 years
Sucrose	% 1.63g	% 12.2g	g per day for Men 19-50 years
Fiber	128% 48.5g	36% 13.6g	38g per day for Men 19-50 years
Protein	107% 60g	6.16% 3.45g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat Flour	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	429% 3865μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	190% 2.28mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.6% 0.75mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	141% 22.5mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.7% 2.74mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.85mg	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	50% 200μg	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	0% 0mg	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	21.5% 3.22mg	31% 4.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	51.8% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Flour	Boiled Carrots	Recommended Dietary Allowance
Calcium	15.4% 154mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	207% 1.86mg	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	204% 16.3mg	19.3% 1.54mg	8mg per day for Men 19-50 years
Magnesium	148% 621mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	802% 18.4mg	30.6% 0.7mg	2.3mg per day for Men 19-50 years
Molybdenum	590% 265μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	231% 1619mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	48.4% 1647mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	510% 280μg	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	107% 11.8mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	1.3% 48.7g	11% 409g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Whole Wheat Flour vs Boiled Carrots:

• Whole-grain Wheat Flour has 7.6 times more Vitamin B1, 3.8 times more Vitamin B2, 7.7 times more Vitamin B3, 2.6 times more Vitamin B5, 2.7 times more Vitamin B6 and 3.1 times more Vitamin B9 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A, more Vitamin C, 1.5 times more Vitamin E and 7.2 times more Vitamin K than Whole-grain Wheat Flour.
• Both Whole-grain Wheat 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 Whole Wheat Flour vs Boiled Carrots:

• Whole-grain Wheat Flour has 24.1 times more Copper, 10.6 times more Iron, 13.7 times more Magnesium, 26.2 times more Manganese, 11.9 times more Phosphorus, 1.5 times more Potassium, 88.3 times more Selenium and 13 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 29 times more Sodium and 8.4 times more Water than Whole-grain Wheat Flour.
• Both Whole-grain Wheat Flour and Boiled and Drained Carrots have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Whole-grain Wheat Flour has 9.7 times more Energy, 13.9 times more Fat, 14.3 times more Saturated Fat, 73 times more Omega 3, 12.6 times more Omega 6, 8.8 times more Carbohydrate, 3.6 times more Fiber and 17.4 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 8.4 times more Sugars than Whole-grain Wheat Flour.
• Both Whole-grain Wheat Flour as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.