Comparing Nutrients in 7 ounces Boiled Carrots VS Granny Smith Apples

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Granny Smith Apples	3%	3%	94%

Macro Nutrients

	Boiled Carrots	Granny Smith Apples	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	NA	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	NA	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.3g	20.8% 27g	130g per day for Men 19-50 years
Sugars	9.44% 6.85g	26.2% 19g	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	13.7% 9.92g	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	% 5.28g	g per day for Men 19-50 years
Sucrose	% 5.36g	% 3.83g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	1.56% 0.87g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Granny Smith Apples	Recommended Dietary Allowance
Vitamin A	188% 1691μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	3.14% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	1.56% 0.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	2.22% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	5.65% 0.073mg	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	1.5% 5.95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.94% 7.14mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.6% 2.04mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Granny Smith Apples	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	6.84% 0.062mg	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	3.72% 0.3mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	3.8% 0.087mg	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	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	4.84% 179g	4.6% 170g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Granny Smith Apples per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Carrots vs Granny Smith Apples:

• 7 ounces of Boiled Carrots have 170.4 times more Vitamin A, 3.5 times more Vitamin B1, 1.8 times more Vitamin B2, 5.1 times more Vitamin B3, 4.1 times more Vitamin B5, 4.1 times more Vitamin B6, 4.7 times more Vitamin B9, 5.7 times more Vitamin E and 4.3 times more Vitamin K than Granny Smith Apples.
• 7 ounces of Granny Smith Apples have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E

Comparing minerals per 7 ounces for Boiled Carrots vs Granny Smith Apples:

• 7 ounces of Boiled Carrots have 6 times more Calcium, 2.3 times more Iron, 2 times more Magnesium, 3.5 times more Manganese, 2.5 times more Phosphorus, 2 times more Potassium and 58 times more Sodium than Granny Smith Apples.
• While 7 oz of Raw Granny Smith Apples with skin contain 1.8 times more Copper than Boiled and Drained Carrots.
• Both Boiled Carrots and Granny Smith Apples contain similar levels of Water per seven ounces.
• 7 ounces of Boiled Carrots lack sufficient amounts of Copper
• 7 ounces of Granny Smith Apples lack sufficient amounts of Calcium, Iron, Magnesium, Manganese and Phosphorus
• Both Boiled and Drained Carrots as well as Raw Granny Smith Apples with skin lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Granny Smith Apples with skin contain 1.7 times more Energy, 1.7 times more Carbohydrate, 2.8 times more Sugars and 13.9 times more Fructose than Boiled and Drained Carrots.
• Both Boiled Carrots and Granny Smith Apples offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Boiled Carrots provide inadequate amounts of Energy
• Both Boiled and Drained Carrots as well as Raw Granny Smith Apples with skin provide inadequate amounts of Protein in seven ounces.