Comparing Nutrients in 5 ounces Boiled Carrots VS Granny Smith Apples

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Granny Smith Apples	3%	3%	94%

Macro Nutrients

	Boiled Carrots	Granny Smith Apples	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	2.83% 82.2kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	NA	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	NA	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	8.96% 11.7g	15% 19.3g	130g per day for Men 19-50 years
Sugars	6.75% 4.9g	18.7% 13.6g	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	0.7% 0.51g	9.78% 7.1g	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	% 0.57g	% 3.77g	g per day for Men 19-50 years
Sucrose	% 3.83g	% 2.74g	g per day for Men 19-50 years
Fiber	11% 4.25g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	1.92% 1.08g	1.1% 0.62g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Granny Smith Apples	Recommended Dietary Allowance
Vitamin A	134% 1208μg	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	2.24% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.8% 0.062mg	2.73% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	1.1% 0.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.58% 0.33mg	1.6% 0.079mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.7% 0.22mg	4.03% 0.052mg	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	4.96% 20μg	1.06% 4.25μg	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	5.67% 5.1mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.73% 1.46mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.4μg	3.78% 4.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Granny Smith Apples	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	2.68% 0.024mg	4.9% 0.044mg	0.9mg per day for Men 19-50 years
Fluoride	1.7% 67.3μg	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	6.02% 0.48mg	2.66% 0.21mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	1.7% 7.1mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	2.7% 0.062mg	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	6.07% 42.5mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	5% 170mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	5.5% 82.2mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	0.52% 0.057mg	11mg per day for Men 19-50 years
Water	3.45% 128g	3.27% 121g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Granny Smith Apples per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Carrots versus 5 oz of Granny Smith Apples to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Carrots vs Granny Smith Apples:

• 5 ounces of Boiled Carrots have 170.4 times more Vitamin A, 3.5 times more Vitamin B1, 1.8 times more Vitamin B2, 5.1 times more Vitamin B3, 4.1 times more Vitamin B5, 4.1 times more Vitamin B6, 4.7 times more Vitamin B9, 5.7 times more Vitamin E and 4.3 times more Vitamin K than Granny Smith Apples.
• 5 ounces of Granny Smith Apples have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E

Comparing minerals per 5 ounces for Boiled Carrots vs Granny Smith Apples:

• 5 ounces of Boiled Carrots have 6 times more Calcium, 2.3 times more Iron, 2 times more Magnesium, 3.5 times more Manganese, 2.5 times more Phosphorus, 2 times more Potassium and 58 times more Sodium than Granny Smith Apples.
• While 5 oz of Raw Granny Smith Apples with skin contain 1.8 times more Copper than Boiled and Drained Carrots.
• Both Boiled Carrots and Granny Smith Apples contain similar levels of Water per five ounces.
• 5 ounces of Boiled Carrots lack sufficient amounts of Copper
• 5 ounces of Granny Smith Apples lack sufficient amounts of Calcium, Iron, Magnesium, Manganese and Phosphorus
• Both Boiled and Drained Carrots as well as Raw Granny Smith Apples with skin lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Granny Smith Apples with skin contain 1.7 times more Energy, 1.7 times more Carbohydrate, 2.8 times more Sugars and 13.9 times more Fructose than Boiled and Drained Carrots.
• Both Boiled Carrots and Granny Smith Apples offer comparable quantities of Fiber per five ounces.
• 5 ounces of Boiled Carrots provide inadequate amounts of Energy
• Both Boiled and Drained Carrots as well as Raw Granny Smith Apples with skin provide inadequate amounts of Protein in five ounces.