Comparing Nutrients in 7 ounces Boiled Carrots VS Industrial Coconut Oil for Candy Coatings, Oil Sprays and Roasting Nuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Industrial Coconut Oil for Candy Coatings, Oil Sprays and Roasting Nuts	0%	100%	0%

Macro Nutrients

	Boiled Carrots	Industrial Coconut Oil for Candy Coatings, Oil Sprays and Roasting Nuts	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	60.5% 1754kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	205% 198g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	533% 171g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	19.3% 3.3g	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	0% 0g	130g per day for Men 19-50 years
Sugars	9.44% 6.85g	0% 0g	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	0% 0g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Industrial Coconut Oil for Candy Coatings, Oil Sprays and Roasting Nuts	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	0% 0mg	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	0% 0μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.6% 2.04mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27μg	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Industrial Coconut Oil for Candy Coatings, Oil Sprays and Roasting Nuts	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	0% 0mg	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	0.99% 0.079mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	0% 0mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	0% 0mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0% 0g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Industrial Coconut Oil for Candy Coatings, Oil Sprays and Roasting Nuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Carrots versus 7 oz of Industrial Coconut Oil for Candy Coatings, Oil Sprays and Roasting Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Carrots vs Industrial Coconut Oil for Candy Coatings, Oil Sprays and Roasting Nuts:

• 7 ounces of Boiled Carrots have more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C, 11.4 times more Vitamin E and 27.4 times more Vitamin K than Industrial Coconut Oil for Candy Coatings, Oil Sprays and Roasting Nuts.
• 7 ounces of Industrial Coconut Oil for Candy Coatings, Oil Sprays and Roasting Nuts have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Carrots as well as Industrial Coconut Oil for Candy Coatings, Oil Sprays and Roasting Nuts have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Boiled Carrots vs Industrial Coconut Oil for Candy Coatings, Oil Sprays and Roasting Nuts:

• 7 ounces of Boiled Carrots have more Calcium, 8.5 times more Iron, more Magnesium, more Manganese, more Phosphorus, more Potassium, more Sodium and more Water than Industrial Coconut Oil for Candy Coatings, Oil Sprays and Roasting Nuts.
• 7 ounces of Industrial Coconut Oil for Candy Coatings, Oil Sprays and Roasting Nuts lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus and Potassium
• Both Boiled and Drained Carrots as well as Industrial Coconut Oil for Candy Coatings, Oil Sprays and Roasting Nuts lack sufficient amounts of Copper, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Carrots have more Carbohydrate, more Sugars and more Fiber than Industrial Coconut Oil for Candy Coatings, Oil Sprays and Roasting Nuts.
• While 7 oz of Industrial Coconut Oil for Candy Coatings, Oil Sprays and Roasting Nuts contain 25.3 times more Energy, 555.6 times more Fat, 2866.7 times more Saturated Fat and 19 times more Omega 6 than Boiled and Drained Carrots.
• 7 ounces of Boiled Carrots provide inadequate amounts of Energy and Omega 6
• 7 ounces of Industrial Coconut Oil for Candy Coatings, Oil Sprays and Roasting Nuts provide inadequate amounts of Carbohydrate and Fiber
• Both Boiled and Drained Carrots as well as Industrial Coconut Oil for Candy Coatings, Oil Sprays and Roasting Nuts provide inadequate amounts of Omega 3 and Protein in seven ounces.