Comparing Nutrients in 5 ounces Carrots VS California Avocados

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
California Avocados	4%	77%	19%

Macro Nutrients

	Carrots	California Avocados	Recommended Dietary Allowance
Energy	2% 58kcal	8.16% 237kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	22.5% 22g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	9.4% 3g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	14% 2.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.6g	9.42% 12.2g	130g per day for Men 19-50 years
Sugars	9.27% 6.7g	0.59% 0.43g	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	1.08% 0.78g	0.16% 0.11g	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	% 0.84g	% 0.11g	g per day for Men 19-50 years
Sucrose	% 5.1g	% 0.085g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	25.4% 9.64g	38g per day for Men 19-50 years
Protein	2.35% 1.3g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Carrots	California Avocados	Recommended Dietary Allowance
Vitamin A	132% 1184μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	8.86% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.74% 0.39mg	41.4% 2.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	31.3% 0.41mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	10.5% 3.15μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.73% 27μg	31.5% 126μg	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	9.3% 8.36mg	14% 12.5mg	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	6.24% 0.94mg	18.6% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.6% 18.7μg	25% 29.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	California Avocados	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	26.8% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.54μg	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	5.3% 0.43mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	9.8% 41mg	420mg per day for Men 19-50 years
Manganese	8.8% 0.2mg	9.2% 0.21mg	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	7.1% 49.6mg	11% 76.5mg	700mg per day for Men 19-50 years
Potassium	13.3% 454mg	21% 719mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	6.52% 98mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	8.76% 0.96mg	11mg per day for Men 19-50 years
Water	3.4% 125g	2.77% 103g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Carrots vs California Avocados:

• Raw Carrots have 119.3 times more Vitamin A than Raw California Avocados.
• While Raw California Avocados contain 2.5 times more Vitamin B2, 1.9 times more Vitamin B3, 5.3 times more Vitamin B5, 2.1 times more Vitamin B6, 4.7 times more Vitamin B9, 1.5 times more Vitamin C, 3 times more Vitamin E and 1.6 times more Vitamin K than Raw Carrots.
• Both Raw Carrots and Raw California Avocados have similar amounts of Vitamin B1 per 5 oz.
• Both Raw Carrots as well as Raw California Avocados have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Carrots vs California Avocados:

• Raw Carrots have 2.5 times more Calcium, 8.6 times more Sodium and 1.2 times more Water than Raw California Avocados.
• While Raw California Avocados contain 3.8 times more Copper, 2 times more Iron, 2.4 times more Magnesium, 1.5 times more Phosphorus, 1.6 times more Potassium and 2.8 times more Zinc than Raw Carrots.
• Both Raw Carrots and Raw California Avocados have similar amounts of Manganese per 5 oz.
• Both Raw Carrots as well as Raw California Avocados have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Carrots have 15.8 times more Sugars than Raw California Avocados.
• While Raw California Avocados contain 4.1 times more Energy, 64.2 times more Fat, 66.4 times more Saturated Fat, 62.5 times more Omega 3, 16.7 times more Omega 6, 2.4 times more Fiber and 2.1 times more Protein than Raw Carrots.
• Both Raw Carrots and Raw California Avocados have similar amounts of Carbohydrate per 5 oz.
• Both Raw Carrots as well as Raw California Avocados have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.