Comparing Nutrients in 5 ounces Boiled Carrots VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Carrots	8%	5%	87%

Macro Nutrients

	Boiled Carrots	Carrots	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	0.83% 0.14g	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	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	6.75% 4.9g	9.27% 6.7g	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	1.08% 0.78g	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	% 0.84g	g per day for Men 19-50 years
Sucrose	% 3.83g	% 5.1g	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	2.35% 1.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Carrots	Recommended Dietary Allowance
Vitamin A	134% 1208μg	132% 1184μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.8% 0.062mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.58% 0.33mg	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.7% 0.22mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	10.5% 3.15μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.96% 20μg	6.73% 27μg	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	9.3% 8.36mg	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	6.24% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.4μg	15.6% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Carrots	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	2.68% 0.024mg	7.1% 0.064mg	0.9mg per day for Men 19-50 years
Fluoride	1.7% 67.3μg	0.11% 4.54μg	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	5.3% 0.43mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	8.8% 0.2mg	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	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	13.3% 454mg	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	6.52% 98mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	3.45% 128g	3.4% 125g	3700g per day for Men 19-50 years

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

• Boiled and Drained Carrots have 1.6 times more Vitamin E than Raw Carrots.
• While Raw Carrots contain 1.3 times more Vitamin B2, 1.5 times more Vitamin B3, 1.4 times more Vitamin B9 and 1.6 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Carrots have similar amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin K per 5 oz.
• Both Boiled and Drained Carrots as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Carrots vs Carrots:

• Boiled and Drained Carrots have 14.8 times more Fluoride and 7 times more Selenium than Raw Carrots.
• While Raw Carrots contain 2.6 times more Copper and 1.4 times more Potassium than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Carrots have similar amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Sodium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Carrots contain 1.4 times more Sugars than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Carrots have similar amounts of Energy, Carbohydrate, Fiber and Protein per 5 oz.
• Both Boiled and Drained Carrots as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 5 oz.