Comparing Nutrients in 7 ounces Boiled Carrots VS Pie crust, deep dish, frozen, unbaked, made with enriched flour

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Pie crust, deep dish, frozen, unbaked, made with enriched flour	5%	55%	40%

Macro Nutrients

	Boiled Carrots	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	32% 929kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	58.8% 57g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	50.4% 16g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	14.3% 0.23g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	39% 6.65g	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	71.4% 93g	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	7.3% 2.78g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Pie crust, deep dish, frozen, unbaked, made with enriched flour	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	37.5% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	14.3% 0.71mg	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	38.2% 153μg	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	NA	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	16.4% 2.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27μg	25% 29.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	17.4% 0.16mg	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	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	41% 0.94mg	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	19.3% 135mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	5.3% 181mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	16.2% 8.93μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	46.7% 701mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0.95% 35.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Pie crust, deep dish, frozen, unbaked, made with enriched flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Carrots versus 7 oz of Pie crust, deep dish, frozen, unbaked, made with enriched flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Carrots vs Pie crust, deep dish, frozen, unbaked, made with enriched flour:

• 7 ounces of Boiled Carrots have 3.3 times more Vitamin B6 than Pie crust, deep dish, frozen, unbaked, made with enriched flour.
• While 7 oz of Pie crust, deep dish, frozen, unbaked, made with enriched flour contain 3.4 times more Vitamin B1, 3.3 times more Vitamin B2, 3.9 times more Vitamin B3, 1.6 times more Vitamin B5 and 5.5 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled Carrots and Pie crust, deep dish, frozen, unbaked, made with enriched flour provide similar amounts of Vitamin E and Vitamin K per seven ounces.
• Both Boiled and Drained Carrots as well as Pie crust, deep dish, frozen, unbaked, made with enriched flour have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Boiled Carrots vs Pie crust, deep dish, frozen, unbaked, made with enriched flour:

• 7 ounces of Boiled Carrots have 1.5 times more Calcium, 2.6 times more Potassium and 5.1 times more Water than Pie crust, deep dish, frozen, unbaked, made with enriched flour.
• While 7 oz of Pie crust, deep dish, frozen, unbaked, made with enriched flour contain 4.6 times more Copper, 6.6 times more Iron, 1.5 times more Magnesium, 3.1 times more Manganese, 2.3 times more Phosphorus, 6.4 times more Selenium, 6.1 times more Sodium and 2.3 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 ounces of Boiled Carrots have 2.1 times more Fiber than Pie crust, deep dish, frozen, unbaked, made with enriched flour.
• While 7 oz of Pie crust, deep dish, frozen, unbaked, made with enriched flour contain 13.4 times more Energy, 159.7 times more Fat, 271 times more Saturated Fat, 115 times more Omega 3, 38.5 times more Omega 6, 5.7 times more Carbohydrate and 7.3 times more Protein than Boiled and Drained Carrots.
• 7 ounces of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein