Comparing Nutrients in 7 ounces Dry Carrot VS Cooked Arrowhead with Salt

Macros Ratio

	Protein	Fat	Carbs
Dry Carrot	9%	4%	87%
Cooked Arrowhead with Salt	22%	1%	77%

Macro Nutrients

	Dry Carrot	Cooked Arrowhead with Salt	Recommended Dietary Allowance
Energy	23.3% 677kcal	5.34% 155kcal	2900kcal per day for Men 19-50 years
Fat	3.05% 2.96g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	NA	32g per day for Men 19-50 years
Omega 3	11.8% 0.19g	NA	1.6g per day for Men 19-50 years
Omega 6	7.4% 1.26g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	121% 158g	24.6% 32g	130g per day for Men 19-50 years
Sugars	106% 77g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	123% 47g	NA	38g per day for Men 19-50 years
Protein	28.7% 16g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Dry Carrot	Cooked Arrowhead with Salt	Recommended Dietary Allowance
Vitamin A	755% 6793μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63.7% 0.83mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81.4% 13mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.3% 2.9mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	159% 2.06mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.3% 109μg	4.47% 18μg	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	32% 29mg	0.66% 0.6mg	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	72% 11mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	179% 214μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Carrot	Cooked Arrowhead with Salt	Recommended Dietary Allowance
Calcium	42% 421mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	81.6% 0.73mg	29.8% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	97% 7.8mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	55.8% 234mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	24.6% 0.57mg	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	98% 687mg	56% 391mg	700mg per day for Men 19-50 years
Potassium	148% 5041mg	51.4% 1748mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	36.4% 546mg	33.6% 504mg	1500mg per day for Men 19-50 years
Zinc	28.3% 3.1mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	0.21% 7.94g	4.13% 153g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Carrot VS Cooked Arrowhead with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Dry Carrot versus 7 oz of Cooked Arrowhead with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dry Carrot vs Cooked Arrowhead with Salt:

• 7 ounces of Dry Carrot have more Vitamin A, 3.7 times more Vitamin B1, 7 times more Vitamin B2, 5.7 times more Vitamin B3, 3.3 times more Vitamin B5, 5 times more Vitamin B6, 6.1 times more Vitamin B9 and 48.7 times more Vitamin C than Cooked Arrowhead with Salt.
• 7 ounces of Cooked Arrowhead with Salt have insufficient amounts of Vitamin A and Vitamin C
• Both Dehydrated Carrot as well as Boiled and Drained Arrowhead with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dry Carrot vs Cooked Arrowhead with Salt:

• 7 ounces of Dry Carrot have 30.3 times more Calcium, 2.7 times more Copper, 3.2 times more Iron, 2.4 times more Magnesium, 3.9 times more Manganese, 1.8 times more Phosphorus, 2.9 times more Potassium, 14.3 times more Selenium and 7.1 times more Zinc than Cooked Arrowhead with Salt.
• While 7 oz of Boiled and Drained Arrowhead with Salt contain 19.3 times more Water than Dehydrated Carrot.
• Both Dry Carrot and Cooked Arrowhead with Salt contain similar levels of Sodium per seven ounces.
• 7 ounces of Cooked Arrowhead with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dry Carrot have 4.4 times more Energy, 4.9 times more Carbohydrate and 1.8 times more Protein than Cooked Arrowhead with Salt.