Comparing Nutrients in 7 ounces Boiled Carrots VS Cherries, sour, canned, water pack, drained

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Cherries, sour, canned, water pack, drained	6%	4%	90%

Macro Nutrients

	Boiled Carrots	Cherries, sour, canned, water pack, drained	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	2.87% 83.3kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.43% 0.42g	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	16% 20.7g	130g per day for Men 19-50 years
Sugars	9.44% 6.85g	19% 14g	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	7.64% 5.54g	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	% 8.3g	g per day for Men 19-50 years
Sucrose	% 5.36g	% 0.02g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	2.45% 1.37g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Cherries, sour, canned, water pack, drained	Recommended Dietary Allowance
Vitamin A	188% 1691μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	3.22% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	1.63% 0.081mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	7.17% 0.093mg	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	NA	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	0.66% 0.6mg	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	13.4% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Cherries, sour, canned, water pack, drained	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	NA	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	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	5.1% 0.12mg	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	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	6.7% 228mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	4.84% 179g	4.74% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Cherries, sour, canned, water pack, drained per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Carrots versus 7 oz of Cherries, sour, canned, water pack, drained to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Carrots vs Cherries, sour, canned, water pack, drained:

• 7 ounces of Boiled Carrots have 2.6 times more Vitamin B1, 2.5 times more Vitamin B3, 5.7 times more Vitamin B5, 3.3 times more Vitamin B6, 12 times more Vitamin C and 1.7 times more Vitamin K than Cherries, sour, canned, water pack, drained.
• While 7 oz of Cherries, sour, canned, water pack, drained contain 1.5 times more Vitamin B2 than Boiled and Drained Carrots.
• 7 ounces of Cherries, sour, canned, water pack, drained have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin C
• Both Boiled and Drained Carrots as well as Cherries, sour, canned, water pack, drained have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Boiled Carrots vs Cherries, sour, canned, water pack, drained:

• 7 ounces of Boiled Carrots have 2.7 times more Calcium, 1.3 times more Magnesium, 2.6 times more Manganese, 1.9 times more Phosphorus, 2 times more Potassium and 14.5 times more Sodium than Cherries, sour, canned, water pack, drained.
• While 7 oz of Cherries, sour, canned, water pack, drained contain 1.9 times more Iron than Boiled and Drained Carrots.
• Both Boiled Carrots and Cherries, sour, canned, water pack, drained contain similar levels of Water per seven ounces.
• 7 ounces of Cherries, sour, canned, water pack, drained lack sufficient amounts of Calcium and Magnesium
• Both Boiled and Drained Carrots as well as Cherries, sour, canned, water pack, drained lack sufficient amounts of Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Carrots have 2.5 times more Fiber than Cherries, sour, canned, water pack, drained.
• While 7 oz of Cherries, sour, canned, water pack, drained contain 1.3 times more Carbohydrate, 2 times more Sugars and 7.8 times more Fructose than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Cherries, sour, canned, water pack, drained provide inadequate amounts of Energy and Protein in seven ounces.