Comparing Nutrients in 7 ounces Boiled Carrots VS Apples, canned, sweetened, sliced, drained, heated

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Apples, canned, sweetened, sliced, drained, heated	1%	5%	94%

Macro Nutrients

	Boiled Carrots	Apples, canned, sweetened, sliced, drained, heated	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	4.6% 133kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	1.2% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.3g	25.7% 33.4g	130g per day for Men 19-50 years
Sugars	9.44% 6.85g	40.6% 29.4g	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	0.99% 0.71g	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	% 0.79g	NA	g per day for Men 19-50 years
Sucrose	% 5.36g	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	0.64% 0.36g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Apples, canned, sweetened, sliced, drained, heated	Recommended Dietary Allowance
Vitamin A	188% 1691μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	1.53% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	1% 0.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	1.27% 0.064mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	6.7% 0.087mg	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	6.95% 27.8μg	0% 0μg	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	7.94% 7.14mg	0.44% 0.4mg	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	13.6% 2.04mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Apples, canned, sweetened, sliced, drained, heated	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	11.2% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	2.36% 94μg	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	8.43% 0.67mg	5.95% 0.48mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	1.4% 5.95mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	14.2% 0.33mg	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	8.5% 59.5mg	1.7% 12mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	4.84% 179g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Apples, canned, sweetened, sliced, drained, heated per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Carrots versus 7 oz of Apples, canned, sweetened, sliced, drained, heated to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Carrots vs Apples, canned, sweetened, sliced, drained, heated:

• 7 ounces of Boiled Carrots have 284 times more Vitamin A, 7.3 times more Vitamin B1, 4.4 times more Vitamin B2, 8 times more Vitamin B3, 7.3 times more Vitamin B5, 3.5 times more Vitamin B6, more Vitamin B9, 18 times more Vitamin C, 4.9 times more Vitamin E and 22.8 times more Vitamin K than Apples, canned, sweetened, sliced, drained, heated.
• 7 ounces of Apples, canned, sweetened, sliced, drained, heated have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Carrots as well as Apples, canned, sweetened, sliced, drained, heated have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Carrots vs Apples, canned, sweetened, sliced, drained, heated:

• 7 ounces of Boiled Carrots have 7.5 times more Calcium, 1.4 times more Iron, 3.3 times more Magnesium, 5 times more Phosphorus, 3.4 times more Potassium and 19.3 times more Sodium than Apples, canned, sweetened, sliced, drained, heated.
• While 7 oz of Apples, canned, sweetened, sliced, drained, heated contain 3 times more Copper than Boiled and Drained Carrots.
• Both Boiled Carrots and Apples, canned, sweetened, sliced, drained, heated contain similar levels of Manganese and Water per seven ounces.
• 7 ounces of Boiled Carrots lack sufficient amounts of Copper
• 7 ounces of Apples, canned, sweetened, sliced, drained, heated lack sufficient amounts of Calcium, Magnesium and Phosphorus
• Both Boiled and Drained Carrots as well as Apples, canned, sweetened, sliced, drained, heated lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Carrots have 1.5 times more Fiber than Apples, canned, sweetened, sliced, drained, heated.
• While 7 oz of Apples, canned, sweetened, sliced, drained, heated contain 1.9 times more Energy, 2 times more Carbohydrate and 4.3 times more Sugars than Boiled and Drained Carrots.
• 7 ounces of Boiled Carrots provide inadequate amounts of Energy
• Both Boiled and Drained Carrots as well as Apples, canned, sweetened, sliced, drained, heated provide inadequate amounts of Omega 3, Omega 6 and Protein in seven ounces.