Comparing Nutrients in 5 ounces Boiled Carrots VS Raw Sulfured Dehydrated Apricots

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Raw Sulfured Dehydrated Apricots	5%	2%	93%

Macro Nutrients

	Boiled Carrots	Raw Sulfured Dehydrated Apricots	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	15.6% 454kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	0.91% 0.88g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	0.19% 0.061g	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	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.96% 11.7g	90% 117g	130g per day for Men 19-50 years
Sugars	6.75% 4.9g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 3.83g	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	NA	38g per day for Men 19-50 years
Protein	1.92% 1.08g	12.4% 6.95g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Raw Sulfured Dehydrated Apricots	Recommended Dietary Allowance
Vitamin A	134% 1208μg	100% 897μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	5.08% 0.061mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.8% 0.062mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	31.7% 5.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.58% 0.33mg	30.3% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.7% 0.22mg	56.7% 0.74mg	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	1.4% 5.67μg	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	5.67% 5.1mg	15% 13.5mg	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	9.73% 1.46mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Raw Sulfured Dehydrated Apricots	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	8.65% 86.5mg	1000mg per day for Men 19-50 years
Copper	2.68% 0.024mg	91% 0.82mg	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	112% 8.94mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	22.7% 0.52mg	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	31.8% 223mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	77% 2622mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	5.5% 82.2mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	3.45% 128g	0.29% 10.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Raw Sulfured Dehydrated Apricots per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Carrots versus 5 oz of Raw Sulfured Dehydrated Apricots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Carrots vs Raw Sulfured Dehydrated Apricots:

• 5 ounces of Boiled Carrots have 1.3 times more Vitamin A, 1.5 times more Vitamin B1 and 3.5 times more Vitamin B9 than Raw Sulfured Dehydrated Apricots.
• While 5 oz of Raw Sulfured Dehydrated Apricots contain 3.4 times more Vitamin B2, 5.6 times more Vitamin B3, 4.6 times more Vitamin B5, 3.4 times more Vitamin B6 and 2.6 times more Vitamin C than Boiled and Drained Carrots.
• 5 ounces of Raw Sulfured Dehydrated Apricots have insufficient amounts of Vitamin B9
• Both Boiled and Drained Carrots as well as Raw Sulfured Dehydrated Apricots have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Carrots vs Raw Sulfured Dehydrated Apricots:

• 5 ounces of Boiled Carrots have 4.5 times more Sodium and 12 times more Water than Raw Sulfured Dehydrated Apricots.
• While 5 oz of Raw Sulfured Dehydrated Apricots contain 2 times more Calcium, 33.9 times more Copper, 18.6 times more Iron, 6.3 times more Magnesium, 2.4 times more Manganese, 5.2 times more Phosphorus, 7.9 times more Potassium and 5 times more Zinc than Boiled and Drained Carrots.
• 5 ounces of Boiled Carrots lack sufficient amounts of Copper and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Sulfured Dehydrated Apricots contain 9.1 times more Energy, 10.1 times more Carbohydrate and 6.4 times more Protein than Boiled and Drained Carrots.
• 5 ounces of Boiled Carrots provide inadequate amounts of Energy and Protein
• Both Boiled and Drained Carrots as well as Raw Sulfured Dehydrated Apricots provide inadequate amounts of Omega 6 in five ounces.