Comparing Nutrients in 5 ounces Boiled Carrots VS Millet, puffed

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Millet, puffed	13%	8%	79%

Macro Nutrients

	Boiled Carrots	Millet, puffed	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	17.3% 502kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	4.97% 4.8g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	2.97% 0.95g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	9.75% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	15.6% 2.65g	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	87.2% 113g	130g per day for Men 19-50 years
Sugars	6.75% 4.9g	1.08% 0.78g	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	10% 3.83g	38g per day for Men 19-50 years
Protein	1.92% 1.08g	33% 18.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Millet, puffed	Recommended Dietary Allowance
Vitamin A	134% 1208μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.8% 0.062mg	29.4% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	39% 6.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.58% 0.33mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.7% 0.22mg	39.3% 0.51mg	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	28% 112μg	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	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	9.73% 1.46mg	6.24% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.4μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Millet, puffed	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	2.68% 0.024mg	111% 1mg	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	49.8% 4mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	35.8% 150mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	NA	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	54% 377mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	1.67% 56.7mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	7.47% 4.1μg	55μg per day for Men 19-50 years
Sodium	5.5% 82.2mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	20.4% 2.24mg	11mg per day for Men 19-50 years
Water	3.45% 128g	0.096% 3.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Millet, puffed per 5 oz

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

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

• 5 ounces of Boiled Carrots have more Vitamin A, more Vitamin C, 1.6 times more Vitamin E and 9.8 times more Vitamin K than Millet, puffed.
• While 5 oz of Millet, puffed contain 5.9 times more Vitamin B1, 6.1 times more Vitamin B2, 6.9 times more Vitamin B3, 2.4 times more Vitamin B6 and 5.6 times more Vitamin B9 than Boiled and Drained Carrots.
• 5 ounces of Millet, puffed have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled and Drained Carrots as well as Millet, puffed have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Carrots vs Millet, puffed:

• 5 ounces of Boiled Carrots have 3.8 times more Calcium, 5.9 times more Potassium, 11.6 times more Sodium and 36.1 times more Water than Millet, puffed.
• While 5 oz of Millet, puffed contain 41.3 times more Copper, 8.3 times more Iron, 10.6 times more Magnesium, 8.9 times more Phosphorus, 4.1 times more Selenium and 7.9 times more Zinc than Boiled and Drained Carrots.
• 5 ounces of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc
• 5 ounces of Millet, puffed lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Carrots have 6.3 times more Sugars than Millet, puffed.
• While 5 oz of Millet, puffed contain 10.1 times more Energy, 18.9 times more Fat, 22.3 times more Saturated Fat, 110 times more Omega 3, 21.5 times more Omega 6, 9.7 times more Carbohydrate and 17.1 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and Millet, puffed offer comparable quantities of Fiber per five ounces.
• 5 ounces of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein