Comparing Nutrients in 5 ounces Carrots VS Powder High Protein Nutritional Shake Mix

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Powder High Protein Nutritional Shake Mix	55%	25%	20%

Macro Nutrients

	Carrots	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Energy	2% 58kcal	19% 556kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	15.7% 15g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	70.3% 1.13g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	54% 9.2g	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	22.2% 29g	130g per day for Men 19-50 years
Sugars	9.27% 6.7g	6.98% 5.06g	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	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	% 0.84g	NA	g per day for Men 19-50 years
Sucrose	% 5.1g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	0% 0g	38g per day for Men 19-50 years
Protein	2.35% 1.3g	136% 76g	56g per day for Men 19-50 years

Vitamins

	Carrots	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Vitamin A	132% 1184μg	295% 2658μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	232% 3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	221% 35.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.74% 0.39mg	354% 17.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	273% 3.54mg	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	202% 809μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	380% 9.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9.3% 8.36mg	118% 106mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	118% 709IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.24% 0.94mg	160% 24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.6% 18.7μg	148% 177μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	101% 1012mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	394% 3.54mg	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	399% 32mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	169% 709mg	420mg per day for Men 19-50 years
Manganese	8.8% 0.2mg	7704% 177mg	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	289% 2026mg	700mg per day for Men 19-50 years
Potassium	13.3% 454mg	41.7% 1417mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	226% 124μg	55μg per day for Men 19-50 years
Sodium	6.52% 98mg	115% 1721mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	242% 26.6mg	11mg per day for Men 19-50 years
Water	3.4% 125g	0.32% 11.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Carrots vs Powder High Protein Nutritional Shake Mix:

• Powder High Protein Nutritional Shake Mix contains 2.2 times more Vitamin A, 32.5 times more Vitamin B1, 36.6 times more Vitamin B2, 25.4 times more Vitamin B3, 45.8 times more Vitamin B5, 18.1 times more Vitamin B6, 30.1 times more Vitamin B9, more Vitamin B12, 12.7 times more Vitamin C, more Vitamin D, 25.6 times more Vitamin E and 9.5 times more Vitamin K than Raw Carrots.

Comparing minerals per 5 ounces for Carrots vs Powder High Protein Nutritional Shake Mix:

• Raw Carrots have 10.6 times more Water than Powder High Protein Nutritional Shake Mix.
• While Powder High Protein Nutritional Shake Mix contains 21.6 times more Calcium, 55.6 times more Copper, 75 times more Iron, 41.7 times more Magnesium, 874.1 times more Manganese, 40.8 times more Phosphorus, 3.1 times more Potassium, 875 times more Selenium, 17.6 times more Sodium and 78.1 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 5 ounces:

• Raw Carrots have 1.3 times more Sugars and more Fiber than Powder High Protein Nutritional Shake Mix.
• While Powder High Protein Nutritional Shake Mix contains 9.6 times more Energy, 44.6 times more Fat, 397 times more Omega 3, 64.8 times more Omega 6, 2.1 times more Carbohydrate and 57.6 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Powder High Protein Nutritional Shake Mix have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.