Comparing Nutrients in 5 ounces Carrots VS Puddings, chocolate, ready-to-eat

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Puddings, chocolate, ready-to-eat	6%	29%	65%

Macro Nutrients

	Carrots	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Energy	2% 58kcal	6.94% 201kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	6.72% 6.52g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	5.6% 1.8g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.49% 1.4mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.6g	25% 32.6g	130g per day for Men 19-50 years
Sugars	9.27% 6.7g	33.6% 24.3g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 5.1g	% 22g	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	5.3% 2.96g	56g per day for Men 19-50 years

Vitamins

	Carrots	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Vitamin A	132% 1184μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	2.83% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	7.85% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	1.1% 0.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.74% 0.39mg	6.9% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	1.96% 0.026mg	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	1.06% 4.25μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.3% 0.13μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9.3% 8.36mg	0.47% 0.43mg	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	2.93% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.6% 18.7μg	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	7.23% 72.3mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	14.5% 0.13mg	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	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	8.8% 0.2mg	7.27% 0.17mg	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	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	13.3% 454mg	7.67% 261mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	6.52% 98mg	14.4% 215mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	3.4% 125g	2.66% 98g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Carrots vs Puddings, chocolate, ready-to-eat:

• Raw Carrots have 59.6 times more Vitamin A, 2.8 times more Vitamin B1, 8 times more Vitamin B3, 7.7 times more Vitamin B6, 6.3 times more Vitamin B9, 19.7 times more Vitamin C, 2.1 times more Vitamin E and 22 times more Vitamin K than Puddings, chocolate, ready-to-eat.
• While Puddings, chocolate, ready-to-eat contain more Vitamin B12 than Raw Carrots.
• Both Raw Carrots and Puddings, chocolate, ready-to-eat have similar amounts of Vitamin B2 and Vitamin B5 per 5 oz.
• Both Raw Carrots as well as Puddings, chocolate, ready-to-eat have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Carrots vs Puddings, chocolate, ready-to-eat:

• Raw Carrots have 1.2 times more Manganese, 1.7 times more Potassium and 1.3 times more Water than Puddings, chocolate, ready-to-eat.
• While Puddings, chocolate, ready-to-eat contain 1.5 times more Calcium, 2 times more Copper, 4.2 times more Iron, 1.5 times more Magnesium, 1.6 times more Phosphorus, 2.2 times more Sodium and 1.4 times more Zinc than Raw Carrots.
• Both Raw Carrots as well as Puddings, chocolate, ready-to-eat have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Carrots have more Fiber than Puddings, chocolate, ready-to-eat.
• While Puddings, chocolate, ready-to-eat contain 3.5 times more Energy, 19.2 times more Fat, 39.5 times more Saturated Fat, 2.4 times more Carbohydrate, 3.6 times more Sugars and 2.2 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Puddings, chocolate, ready-to-eat have insufficient amounts of Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 5 oz.