Comparing Nutrients in 7 ounces Boiled Carrots VS Puddings, tapioca, dry mix, with no added salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Puddings, tapioca, dry mix, with no added salt	0%	0%	100%

Macro Nutrients

	Boiled Carrots	Puddings, tapioca, dry mix, with no added salt	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	25.3% 732kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.2% 0.2g	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	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.3g	144% 187g	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	1.04% 0.4g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	0.35% 0.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Puddings, tapioca, dry mix, with no added salt	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	0.17% 0.002mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	0.92% 0.012mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	0.05% 0.008mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	0.6% 0.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	4.9% 0.064mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Puddings, tapioca, dry mix, with no added salt	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	6.4% 0.058mg	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	2.98% 0.24mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	0.94% 3.97mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	2.85% 0.065mg	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	1.13% 7.94mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	0.29% 9.92mg	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	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0.21% 7.94g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Carrots vs Puddings, tapioca, dry mix, with no added salt:

• Boiled and Drained Carrots have more Vitamin A, 66 times more Vitamin B1, 7.3 times more Vitamin B2, 161.3 times more Vitamin B3, 15.5 times more Vitamin B5, 4.8 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, tapioca, dry mix, with no added salt.
• Both Boiled and Drained Carrots as well as Puddings, tapioca, dry mix, with no added salt have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Boiled Carrots vs Puddings, tapioca, dry mix, with no added salt:

• Boiled and Drained Carrots have 7.5 times more Calcium, 2.8 times more Iron, 5 times more Magnesium, 4.7 times more Manganese, 7.5 times more Phosphorus, 47 times more Potassium, 7 times more Selenium, 7.3 times more Sodium, 2.5 times more Zinc and 22.5 times more Water than Puddings, tapioca, dry mix, with no added salt.
• While Puddings, tapioca, dry mix, with no added salt contain 1.7 times more Copper than Boiled and Drained Carrots.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Carrots have 15 times more Fiber and 7.6 times more Protein than Puddings, tapioca, dry mix, with no added salt.
• While Puddings, tapioca, dry mix, with no added salt contain 10.5 times more Energy and 11.5 times more Carbohydrate than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Puddings, tapioca, dry mix, with no added salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.