Comparing Nutrients in 7 ounces Boiled Carrots VS Cake, yellow, light, dry mix

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Cake, yellow, light, dry mix	5%	12%	83%

Macro Nutrients

	Boiled Carrots	Cake, yellow, light, dry mix	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	27.6% 802kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	11.3% 11g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	8.48% 2.7g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	8.8% 1.5g	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	128% 167g	130g per day for Men 19-50 years
Sugars	9.44% 6.85g	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	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	6.8% 2.58g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	16.7% 9.33g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Cake, yellow, light, dry mix	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	28.4% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	32.2% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	19.5% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	3.97% 0.052mg	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	37.7% 151μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	9.1% 0.22μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.94% 7.14mg	0% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Cake, yellow, light, dry mix	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	30.8% 308mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	14% 0.13mg	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	32.5% 2.6mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	19.7% 0.45mg	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	92% 643mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	3.8% 129mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	11% 6.15μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	80% 1199mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0.17% 6.15g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Cake, yellow, light, dry mix per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Carrots versus 7 oz of Cake, yellow, light, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Carrots vs Cake, yellow, light, dry mix:

• 7 ounces of Boiled Carrots have 213 times more Vitamin A, 5.9 times more Vitamin B6 and more Vitamin C than Cake, yellow, light, dry mix.
• While 7 oz of Cake, yellow, light, dry mix contain 2.6 times more Vitamin B1, 4.8 times more Vitamin B2, 2.4 times more Vitamin B3, 1.4 times more Vitamin B5, 5.4 times more Vitamin B9 and more Vitamin B12 than Boiled and Drained Carrots.
• 7 ounces of Boiled Carrots have insufficient amounts of Vitamin B12
• 7 ounces of Cake, yellow, light, dry mix have insufficient amounts of Vitamin A and Vitamin C

Comparing minerals per 7 ounces for Boiled Carrots vs Cake, yellow, light, dry mix:

• 7 ounces of Boiled Carrots have 3.6 times more Potassium and 29.1 times more Water than Cake, yellow, light, dry mix.
• While 7 oz of Cake, yellow, light, dry mix contain 5.2 times more Calcium, 3.7 times more Copper, 3.9 times more Iron, 1.5 times more Manganese, 10.8 times more Phosphorus, 4.4 times more Selenium, 10.4 times more Sodium and 1.7 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and Cake, yellow, light, dry mix contain similar levels of Magnesium per seven ounces.
• 7 ounces of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc
• 7 ounces of Cake, yellow, light, dry mix lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Carrots have 2.3 times more Fiber than Cake, yellow, light, dry mix.
• While 7 oz of Cake, yellow, light, dry mix contain 11.5 times more Energy, 30.6 times more Fat, 45.6 times more Saturated Fat, 42 times more Omega 3, 8.7 times more Omega 6, 10.2 times more Carbohydrate and 6.2 times more Protein than Boiled and Drained Carrots.
• 7 ounces of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein