Comparing Nutrients in 7 ounces Cake, pudding-type, yellow, dry mix VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Cake, pudding-type, yellow, dry mix	4%	21%	75%
Carrots	8%	5%	87%

Macro Nutrients

	Cake, pudding-type, yellow, dry mix	Carrots	Recommended Dietary Allowance
Energy	29% 839kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.4g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	15.3% 4.9g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	8.2% 0.13g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	14.3% 2.44g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	122% 159g	14.6% 19g	130g per day for Men 19-50 years
Sugars	121% 87.7g	13% 9.4g	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	NA	1.5% 1.1g	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	NA	% 1.17g	g per day for Men 19-50 years
Sucrose	NA	% 7.12g	g per day for Men 19-50 years
Fiber	3.66% 1.4g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	14% 7.94g	3.3% 1.85g	56g per day for Men 19-50 years

Vitamins

	Cake, pudding-type, yellow, dry mix	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	184% 1657μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.8% 0.61mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.7% 0.37mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.14mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.44% 0.032mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	14.7% 4.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	51.6% 206μg	9.43% 37.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.13% 0.099μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	13% 11.7mg	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	10% 1.53mg	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	22% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, pudding-type, yellow, dry mix	Carrots	Recommended Dietary Allowance
Calcium	23% 228mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	12.8% 0.12mg	9.92% 0.089mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.16% 6.35μg	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	39% 3.1mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	24% 0.56mg	12.3% 0.28mg	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	71.7% 502mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	3.68% 125mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	114% 1707mg	9.13% 137mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	0.21% 7.94g	4.74% 175g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cake, pudding-type, yellow, dry mix vs Carrots:

• Cake, pudding-type, yellow, dry mix has 4.7 times more Vitamin B1, 3.2 times more Vitamin B2, 2.6 times more Vitamin B3, 5.5 times more Vitamin B9 and more Vitamin B12 than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 8.6 times more Vitamin B6, more Vitamin C and 5.3 times more Vitamin K than Cake, pudding-type, yellow, dry mix.
• Both Cake, pudding-type, yellow, dry mix and Raw Carrots have similar amounts of Vitamin B5 and Vitamin E per 7 oz.
• Both Cake, pudding-type, yellow, dry mix as well as Raw Carrots have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cake, pudding-type, yellow, dry mix vs Carrots:

• Cake, pudding-type, yellow, dry mix has 3.5 times more Calcium, 1.3 times more Copper, 5.2 times more Iron, 2 times more Manganese, 7.2 times more Phosphorus, 24 times more Selenium and 12.5 times more Sodium than Raw Carrots.
• While Raw Carrots contain 1.3 times more Magnesium, 5.1 times more Potassium and 22.1 times more Water than Cake, pudding-type, yellow, dry mix.
• Both Cake, pudding-type, yellow, dry mix and Raw Carrots have similar amounts of Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cake, pudding-type, yellow, dry mix has 10.3 times more Energy, 40.8 times more Fat, 77.2 times more Saturated Fat, 33 times more Omega 3, 12.3 times more Omega 6, 8.4 times more Carbohydrate, 9.3 times more Sugars and 4.3 times more Protein than Raw Carrots.
• While Raw Carrots contain 4 times more Fiber than Cake, pudding-type, yellow, dry mix.
• Both Cake, pudding-type, yellow, dry mix as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.