Comparing Nutrients in 5 ounces Boiled Carrots VS Pie, fried pies, cherry

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Pie, fried pies, cherry	4%	44%	52%

Macro Nutrients

	Boiled Carrots	Pie, fried pies, cherry	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	15.4% 448kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	23.5% 23g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	11% 3.5g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	50.3% 0.81g	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	40% 6.8g	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	46.4% 60.4g	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	9.7% 3.7g	38g per day for Men 19-50 years
Protein	1.92% 1.08g	7.6% 4.25g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Pie, fried pies, cherry	Recommended Dietary Allowance
Vitamin A	134% 1208μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.8% 0.062mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.58% 0.33mg	3.1% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.7% 0.22mg	3.27% 0.043mg	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	6.38% 25.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.72% 0.11μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.67% 5.1mg	2.05% 1.84mg	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	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	Pie, fried pies, cherry	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	2.68% 0.024mg	7.4% 0.067mg	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	21.6% 1.73mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	14% 0.32mg	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	8.7% 61mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	2.7% 92mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	6.2% 3.4μg	55μg per day for Men 19-50 years
Sodium	5.5% 82.2mg	35.3% 530mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	2.96% 0.33mg	11mg per day for Men 19-50 years
Water	3.45% 128g	1.44% 53.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Pie, fried pies, cherry per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled Carrots vs Pie, fried pies, cherry:

• 5 ounces of Boiled Carrots have 94.7 times more Vitamin A, 2.1 times more Vitamin B5, 5.1 times more Vitamin B6 and 2.8 times more Vitamin C than Pie, fried pies, cherry.
• While 5 oz of Pie, fried pies, cherry contain 2.1 times more Vitamin B1, 2.4 times more Vitamin B2, 2.2 times more Vitamin B3, 1.3 times more Vitamin B9 and more Vitamin B12 than Boiled and Drained Carrots.
• 5 ounces of Boiled Carrots have insufficient amounts of Vitamin B12
• 5 ounces of Pie, fried pies, cherry have insufficient amounts of Vitamin A and Vitamin C

Comparing minerals per 5 ounces for Boiled Carrots vs Pie, fried pies, cherry:

• 5 ounces of Boiled Carrots have 1.4 times more Calcium, 3.6 times more Potassium and 2.4 times more Water than Pie, fried pies, cherry.
• While 5 oz of Pie, fried pies, cherry contain 2.8 times more Copper, 3.6 times more Iron, 1.4 times more Manganese, 1.4 times more Phosphorus, 3.4 times more Selenium and 6.4 times more Sodium than Boiled and Drained Carrots.
• Both Boiled Carrots and Pie, fried pies, cherry contain similar levels of Magnesium per five ounces.
• 5 ounces of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc
• 5 ounces of Pie, fried pies, cherry lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Pie, fried pies, cherry contain 9 times more Energy, 89.4 times more Fat, 81.9 times more Saturated Fat, 568 times more Omega 3, 55.3 times more Omega 6, 5.2 times more Carbohydrate and 3.9 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and Pie, fried pies, cherry offer comparable quantities of Fiber per five ounces.
• 5 ounces of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein