Comparing Nutrients in 7 ounces Boiled Carrots VS Candies, sesame crunch

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Candies, sesame crunch	8%	55%	37%

Macro Nutrients

	Boiled Carrots	Candies, sesame crunch	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	35.3% 1024kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	68% 66g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	29% 9.25g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	167% 28.4g	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	76.8% 100g	130g per day for Men 19-50 years
Sugars	9.44% 6.85g	85.3% 62g	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	40.2% 15.3g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Candies, sesame crunch	Recommended Dietary Allowance
Vitamin A	188% 1691μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	73.4% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	24.3% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	46% 7.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	1.3% 0.065mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	75% 0.97mg	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	25.3% 101μg	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% 0mg	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	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Candies, sesame crunch	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	127% 1268mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	209% 1.9mg	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	106% 8.47mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	119% 498mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	139% 3.2mg	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	117% 818mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	18% 609mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	22% 331mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	68% 7.46mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0.12% 4.37g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Candies, sesame crunch per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Carrots versus 7 oz of Candies, sesame crunch to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Carrots vs Candies, sesame crunch:

• 7 ounces of Boiled Carrots have more Vitamin A, 7 times more Vitamin B5, more Vitamin C, 6.4 times more Vitamin E and more Vitamin K than Candies, sesame crunch.
• While 7 oz of Candies, sesame crunch contain 6.7 times more Vitamin B1, 3.6 times more Vitamin B2, 5.7 times more Vitamin B3, 3.2 times more Vitamin B6 and 3.6 times more Vitamin B9 than Boiled and Drained Carrots.
• 7 ounces of Candies, sesame crunch have insufficient amounts of Vitamin A, Vitamin B5, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Carrots as well as Candies, sesame crunch have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Carrots vs Candies, sesame crunch:

• 7 ounces of Boiled Carrots have 41 times more Water than Candies, sesame crunch.
• While 7 oz of Candies, sesame crunch contain 21.3 times more Calcium, 55.9 times more Copper, 12.6 times more Iron, 25.1 times more Magnesium, 10.4 times more Manganese, 13.7 times more Phosphorus, 1.3 times more Potassium, 5.7 times more Selenium, 2.9 times more Sodium and 18.8 times more Zinc than Boiled and Drained Carrots.
• 7 ounces of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Candies, sesame crunch contain 14.7 times more Energy, 185 times more Fat, 155.4 times more Saturated Fat, 252 times more Omega 3, 164.6 times more Omega 6, 6.1 times more Carbohydrate, 9 times more Sugars, 2.6 times more Fiber and 15.3 times more Protein than Boiled and Drained Carrots.
• 7 ounces of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein