Comparing Nutrients in 5 ounces Boiled Carrots VS Cake, pudding-type, chocolate, dry mix

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Cake, pudding-type, chocolate, dry mix	4%	18%	78%

Macro Nutrients

	Boiled Carrots	Cake, pudding-type, chocolate, dry mix	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	19% 554kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	12% 11.5g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	15.5% 4.96g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	23% 3.93g	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	87.4% 114g	130g per day for Men 19-50 years
Sugars	6.75% 4.9g	77.3% 56g	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	8.58% 3.26g	38g per day for Men 19-50 years
Protein	1.92% 1.08g	11.6% 6.52g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Cake, pudding-type, chocolate, dry mix	Recommended Dietary Allowance
Vitamin A	134% 1208μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.8% 0.062mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	21.4% 3.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.58% 0.33mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.7% 0.22mg	3.4% 0.044mg	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	19% 76.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	29.5% 0.71μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.67% 5.1mg	0.16% 0.14mg	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	6.14% 0.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.4μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Cake, pudding-type, chocolate, dry mix	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	19% 189mg	1000mg per day for Men 19-50 years
Copper	2.68% 0.024mg	43% 0.39mg	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	51.7% 4.14mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	14% 58mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	13% 0.3mg	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	58% 405mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	14% 478mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	8.5% 4.68μg	55μg per day for Men 19-50 years
Sodium	5.5% 82.2mg	82% 1228mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	3.45% 128g	0.15% 5.53g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Carrots vs Cake, pudding-type, chocolate, dry mix:

• Boiled and Drained Carrots have 852 times more Vitamin A, 4.9 times more Vitamin B6, 36 times more Vitamin C, 1.6 times more Vitamin E and 6.2 times more Vitamin K than Cake, pudding-type, chocolate, dry mix.
• While Cake, pudding-type, chocolate, dry mix contains 3.2 times more Vitamin B1, 3.9 times more Vitamin B2, 3.7 times more Vitamin B3, 3.9 times more Vitamin B9 and more Vitamin B12 than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Cake, pudding-type, chocolate, dry mix have similar amounts of Vitamin B5 per 5 oz.
• Both Boiled and Drained Carrots as well as Cake, pudding-type, chocolate, dry mix have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Carrots vs Cake, pudding-type, chocolate, dry mix:

• Boiled and Drained Carrots have 23.1 times more Water than Cake, pudding-type, chocolate, dry mix.
• While Cake, pudding-type, chocolate, dry mix contains 4.4 times more Calcium, 16 times more Copper, 8.6 times more Iron, 4.1 times more Magnesium, 1.4 times more Manganese, 9.5 times more Phosphorus, 1.4 times more Potassium, 4.7 times more Selenium, 14.9 times more Sodium and 3.9 times more Zinc than Boiled and Drained Carrots.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Carrots have 1.3 times more Fiber than Cake, pudding-type, chocolate, dry mix.
• While Cake, pudding-type, chocolate, dry mix contains 11.2 times more Energy, 45.2 times more Fat, 116.7 times more Saturated Fat, 202 times more Omega 3, 31.9 times more Omega 6, 9.8 times more Carbohydrate, 11.5 times more Sugars and 6.1 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Cake, pudding-type, chocolate, dry mix have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.