Comparing Nutrients in 7 ounces Boiled Carrots VS Raw Sulfured Dehydrated Apples

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Raw Sulfured Dehydrated Apples	1%	1%	98%

Macro Nutrients

	Boiled Carrots	Raw Sulfured Dehydrated Apples	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	23.7% 687kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.59% 0.19g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	1.65% 0.28g	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	143% 186g	130g per day for Men 19-50 years
Sugars	9.44% 6.85g	222% 161g	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	64.8% 24.6g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	4.68% 2.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Raw Sulfured Dehydrated Apples	Recommended Dietary Allowance
Vitamin A	188% 1691μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	8.43% 1.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	42.7% 0.56mg	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	0.5% 2μg	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	4.85% 4.37mg	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	9.92% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27μg	7.1% 8.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Raw Sulfured Dehydrated Apples	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	59.8% 0.54mg	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	49.6% 3.97mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	11% 0.25mg	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	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	16.4% 246mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0.16% 5.95g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Raw Sulfured Dehydrated Apples per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Carrots versus 7 oz of Raw Sulfured Dehydrated Apples to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Carrots vs Raw Sulfured Dehydrated Apples:

• 7 ounces of Boiled Carrots have 213 times more Vitamin A, 1.4 times more Vitamin B1, 14 times more Vitamin B9, 1.6 times more Vitamin C, 1.4 times more Vitamin E and 3.2 times more Vitamin K than Raw Sulfured Dehydrated Apples.
• While 7 oz of Raw Sulfured Dehydrated Apples contain 3 times more Vitamin B2, 1.9 times more Vitamin B5 and 1.8 times more Vitamin B6 than Boiled and Drained Carrots.
• Both Boiled Carrots and Raw Sulfured Dehydrated Apples provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Raw Sulfured Dehydrated Apples have insufficient amounts of Vitamin A and Vitamin B9
• Both Boiled and Drained Carrots as well as Raw Sulfured Dehydrated Apples have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Carrots vs Raw Sulfured Dehydrated Apples:

• 7 ounces of Boiled Carrots have 1.6 times more Calcium, 1.2 times more Manganese and 30.1 times more Water than Raw Sulfured Dehydrated Apples.
• While 7 oz of Raw Sulfured Dehydrated Apples contain 15.9 times more Copper, 5.9 times more Iron, 2.2 times more Magnesium, 1.8 times more Phosphorus, 2.7 times more Potassium, 2.6 times more Selenium, 2.1 times more Sodium and 1.5 times more Zinc than Boiled and Drained Carrots.
• 7 ounces of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc
• 7 ounces of Raw Sulfured Dehydrated Apples lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Sulfured Dehydrated Apples contain 9.9 times more Energy, 11.4 times more Carbohydrate, 23.5 times more Sugars, 4.1 times more Fiber and 1.7 times more Protein than Boiled and Drained Carrots.
• 7 ounces of Boiled Carrots provide inadequate amounts of Energy and Protein
• Both Boiled and Drained Carrots as well as Raw Sulfured Dehydrated Apples provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.