Comparing Nutrients in 5 ounces Boiled Carrots VS Popovers, dry mix, enriched

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Popovers, dry mix, enriched	11%	11%	78%

Macro Nutrients

	Boiled Carrots	Popovers, dry mix, enriched	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	18% 526kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	6.3% 6.1g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	4.35% 1.4g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	3.46% 0.055g	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	6.54% 1.1g	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	77.4% 101g	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	26.3% 14.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Popovers, dry mix, enriched	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	50.8% 0.61mg	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	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.58% 0.33mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.7% 0.22mg	4.58% 0.06mg	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	51.4% 206μg	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	0.16% 0.14mg	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	Popovers, dry mix, enriched	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	2.68% 0.024mg	27% 0.24mg	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	52.6% 4.2mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	45.7% 1.05mg	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	20.2% 142mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	4.17% 142mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	97% 53.3μg	55μg per day for Men 19-50 years
Sodium	5.5% 82.2mg	85.6% 1284mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	11.3% 1.25mg	11mg per day for Men 19-50 years
Water	3.45% 128g	0.45% 16.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Popovers, dry mix, enriched per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled Carrots vs Popovers, dry mix, enriched:

• 5 ounces of Boiled Carrots have more Vitamin A, 3.6 times more Vitamin B6 and 36 times more Vitamin C than Popovers, dry mix, enriched.
• While 5 oz of Popovers, dry mix, enriched contain 6.5 times more Vitamin B1, 3.3 times more Vitamin B2, 5.2 times more Vitamin B3, 2.1 times more Vitamin B5, 10.4 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 Popovers, dry mix, enriched have insufficient amounts of Vitamin A and Vitamin C

Comparing minerals per 5 ounces for Boiled Carrots vs Popovers, dry mix, enriched:

• 5 ounces of Boiled Carrots have 2.4 times more Potassium and 7.7 times more Water than Popovers, dry mix, enriched.
• While 5 oz of Popovers, dry mix, enriched contain 10.1 times more Copper, 8.7 times more Iron, 2.5 times more Magnesium, 4.8 times more Manganese, 3.3 times more Phosphorus, 53.7 times more Selenium, 15.6 times more Sodium and 4.4 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and Popovers, dry mix, enriched contain similar levels of Calcium per five ounces.
• 5 ounces of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Popovers, dry mix, enriched contain 10.6 times more Energy, 23.9 times more Fat, 32.8 times more Saturated Fat, 39 times more Omega 3, 9 times more Omega 6, 8.6 times more Carbohydrate and 13.7 times more Protein than Boiled and Drained Carrots.
• 5 ounces of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein