Comparing Nutrients in 7 ounces Boiled Carrots VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Carrots	8%	5%	87%

Macro Nutrients

	Boiled Carrots	Carrots	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	1.17% 0.2g	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	14.6% 19g	130g per day for Men 19-50 years
Sugars	9.44% 6.85g	13% 9.4g	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	1.5% 1.1g	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	% 1.17g	g per day for Men 19-50 years
Sucrose	% 5.36g	% 7.12g	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	3.3% 1.85g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Carrots	Recommended Dietary Allowance
Vitamin A	188% 1691μg	184% 1657μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	14.7% 4.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.95% 27.8μg	9.43% 37.7μg	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	13% 11.7mg	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	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27μg	22% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Carrots	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	9.92% 0.089mg	0.9mg per day for Men 19-50 years
Fluoride	2.36% 94μg	0.16% 6.35μg	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	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	12.3% 0.28mg	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	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	18.7% 635mg	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	9.13% 137mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	4.84% 179g	4.74% 175g	3700g per day for Men 19-50 years

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

• Boiled and Drained Carrots have 1.6 times more Vitamin E than Raw Carrots.
• While Raw Carrots contain 1.3 times more Vitamin B2, 1.5 times more Vitamin B3, 1.4 times more Vitamin B9 and 1.6 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Carrots have similar amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin K per 7 oz.
• Both Boiled and Drained Carrots as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Carrots vs Carrots:

• Boiled and Drained Carrots have 14.8 times more Fluoride and 7 times more Selenium than Raw Carrots.
• While Raw Carrots contain 2.6 times more Copper and 1.4 times more Potassium than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Carrots have similar amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Sodium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Carrots contain 1.4 times more Sugars than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Carrots have similar amounts of Energy, Carbohydrate, Fiber and Protein per 7 oz.
• Both Boiled and Drained Carrots as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.