Comparing Nutrients in 5 ounces Carrots VS Wheat Germ

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Wheat Germ	24%	23%	53%

Macro Nutrients

	Carrots	Wheat Germ	Recommended Dietary Allowance
Energy	2% 58kcal	17.6% 510kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	14.2% 13.8g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	7.38% 2.36g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	64% 1.02g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	44% 7.5g	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	56.5% 73.4g	130g per day for Men 19-50 years
Sugars	9.27% 6.7g	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	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	49.2% 18.7g	38g per day for Men 19-50 years
Protein	2.35% 1.3g	58.6% 33g	56g per day for Men 19-50 years

Vitamins

	Carrots	Wheat Germ	Recommended Dietary Allowance
Vitamin A	132% 1184μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	222% 2.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	60.4% 9.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.74% 0.39mg	64% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	142% 1.84mg	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	100% 398μg	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	0% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.6% 18.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Wheat Germ	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	5.53% 55.3mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	125% 1.13mg	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	111% 8.87mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	80.7% 339mg	420mg per day for Men 19-50 years
Manganese	8.8% 0.2mg	820% 19mg	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	171% 1194mg	700mg per day for Men 19-50 years
Potassium	13.3% 454mg	37% 1264mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	6.52% 98mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	158% 17.4mg	11mg per day for Men 19-50 years
Water	3.4% 125g	0.43% 15.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Carrots vs Wheat Germ:

• Raw Carrots have more Vitamin A and more Vitamin C than Crude Wheat Germ.
• While Crude Wheat Germ contains 28.5 times more Vitamin B1, 8.6 times more Vitamin B2, 6.9 times more Vitamin B3, 8.3 times more Vitamin B5, 9.4 times more Vitamin B6 and 14.8 times more Vitamin B9 than Raw Carrots.
• Both Raw Carrots as well as Crude Wheat Germ have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Carrots vs Wheat Germ:

• Raw Carrots have 5.8 times more Sodium and 7.9 times more Water than Crude Wheat Germ.
• While Crude Wheat Germ contains 17.7 times more Copper, 20.9 times more Iron, 19.9 times more Magnesium, 93 times more Manganese, 24.1 times more Phosphorus, 2.8 times more Potassium, 792 times more Selenium and 51.2 times more Zinc than Raw Carrots.
• Both Raw Carrots and Crude Wheat Germ have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Crude Wheat Germ contains 8.8 times more Energy, 40.5 times more Fat, 52 times more Saturated Fat, 361.5 times more Omega 3, 52.9 times more Omega 6, 5.4 times more Carbohydrate, 4.7 times more Fiber and 24.9 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Crude Wheat Germ have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.