Comparing Nutrients in 5 ounces Boiled Carrots VS Pumpkin Pie Spice

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Pumpkin Pie Spice	6%	27%	67%

Macro Nutrients

	Boiled Carrots	Pumpkin Pie Spice	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	16.7% 485kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	18.4% 18g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	29% 9.26g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	5.76% 0.092g	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	5.96% 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	75.5% 98g	130g per day for Men 19-50 years
Sugars	6.75% 4.9g	15% 11g	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	55.2% 21g	38g per day for Men 19-50 years
Protein	1.92% 1.08g	14.6% 8.16g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Pumpkin Pie Spice	Recommended Dietary Allowance
Vitamin A	134% 1208μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.8% 0.062mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	20% 3.18mg	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	43.6% 0.57mg	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	8.5% 34μg	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	37% 33mg	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	18.2% 2.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.4μg	33.5% 40.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Pumpkin Pie Spice	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	97% 967mg	1000mg per day for Men 19-50 years
Copper	2.68% 0.024mg	76.2% 0.69mg	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	349% 28mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	46% 193mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	976% 22.5mg	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	24% 167mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	27.6% 940mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	5.5% 82.2mg	4.9% 73.7mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	30.5% 3.36mg	11mg per day for Men 19-50 years
Water	3.45% 128g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Pumpkin Pie Spice per 5 oz

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

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

• 5 ounces of Boiled Carrots have 65.5 times more Vitamin A than Pumpkin Pie Spice.
• While 5 oz of Pumpkin Pie Spice contain 2 times more Vitamin B1, 3.1 times more Vitamin B2, 3.5 times more Vitamin B3, 2.6 times more Vitamin B6, 1.7 times more Vitamin B9, 6.5 times more Vitamin C, 1.9 times more Vitamin E and 2.1 times more Vitamin K than Boiled and Drained Carrots.
• 5 ounces of Pumpkin Pie Spice have insufficient amounts of Vitamin A
• Both Boiled and Drained Carrots as well as Pumpkin Pie Spice have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Carrots vs Pumpkin Pie Spice:

• 5 ounces of Boiled Carrots have 10.7 times more Water than Pumpkin Pie Spice.
• While 5 oz of Pumpkin Pie Spice contain 22.7 times more Calcium, 28.5 times more Copper, 58 times more Iron, 13.6 times more Magnesium, 102.2 times more Manganese, 3.9 times more Phosphorus, 2.8 times more Potassium, 13.3 times more Selenium and 11.9 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and Pumpkin Pie Spice contain similar levels of Sodium 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 Pumpkin Pie Spice contain 9.8 times more Energy, 70 times more Fat, 217.7 times more Saturated Fat, 65 times more Omega 3, 8.2 times more Omega 6, 8.4 times more Carbohydrate, 2.2 times more Sugars, 4.9 times more Fiber and 7.6 times more Protein than Boiled and Drained Carrots.
• 5 ounces of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein