Comparing Nutrients in 300 calories Boiled Carrots VS Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour

Weight per 300 calories

• Boiled Carrots: 857g
• Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour: 82.6g

Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour has 10.4 times more energy per unit of mass than Boiled and Drained Carrots, which is high in comparison to other foods. Boiled Carrots having low energy density.

Discover which food has more nutrients per 300 calories - Boiled Carrots or Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour	13%	4%	83%

Macro Nutrients

	Boiled Carrots	Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	0.54% 0.009g	0.88% 0.014g	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	3.56% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	54% 70.5g	47% 61g	130g per day for Men 19-50 years
Sugars	40.8% 29.6g	1.28% 0.93g	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	4.26% 3.1g	0.034% 0.025g	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	% 3.43g	% 0.025g	g per day for Men 19-50 years
Sucrose	% 23g	% 0.12g	g per day for Men 19-50 years
Fiber	67.7% 25.7g	5.2% 2g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Vitamin A	811% 7303μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.57mg	50.7% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.8% 2mg	6.7% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	2.03% 0.026mg	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% 120μg	35% 140μg	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	34.3% 31mg	0% 0mg	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	59% 8.83mg	2.1% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 117μg	0.21% 0.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Calcium	25.7% 257mg	1.65% 16.5mg	1000mg per day for Men 19-50 years
Copper	16% 0.15mg	14.8% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	10% 407μg	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	36.4% 2.9mg	52.3% 4.2mg	8mg per day for Men 19-50 years
Magnesium	20.4% 85.7mg	5.9% 24.8mg	420mg per day for Men 19-50 years
Manganese	57.8% 1.33mg	24.4% 0.56mg	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	36.7% 257mg	13.2% 93mg	700mg per day for Men 19-50 years
Potassium	59.2% 2014mg	3.35% 114mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	41.3% 22.7μg	55μg per day for Men 19-50 years
Sodium	33% 497mg	0.11% 1.65mg	1500mg per day for Men 19-50 years
Zinc	15.6% 1.7mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	21% 773g	0.28% 10.5g	3700g per day for Men 19-50 years

Boiled Carrots VS Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Carrots or Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour?

Lets compare vitamin content per 300 calories of Boiled Carrots vs Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour:

• 300 calories of Boiled Carrots have more Vitamin A, 5.9 times more Vitamin B5, 49.6 times more Vitamin B6, more Vitamin C, 28.1 times more Vitamin E and 473.6 times more Vitamin K than Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour.
• Both Boiled Carrots and Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9 per 300 calories.
• 300 calories of Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin A, Vitamin B6, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Carrots as well as Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Carrots vs Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour:

• 300 calories of Boiled Carrots have 15.6 times more Calcium, 3.5 times more Magnesium, 2.4 times more Manganese, 2.8 times more Phosphorus, 17.7 times more Potassium, 300.8 times more Sodium, 2.5 times more Zinc and 73.8 times more Water than Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour.
• While 300 kcal of Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour contain 1.4 times more Iron and 3.8 times more Selenium than Boiled and Drained Carrots.
• Both Boiled Carrots and Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour contain similar levels of Copper per 300 calories.
• 300 calories of Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Carrots have 31.9 times more Sugars and 13 times more Fiber than Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour.
• While 300 kcal of Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour contain 1.5 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour provide inadequate amounts of Fiber
• Both Boiled and Drained Carrots as well as Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.