Comparing Nutrients in 7 ounces Boiled Carrots VS Rowal

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Rowal	7%	15%	78%

Macro Nutrients

	Boiled Carrots	Rowal	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	4.1% 3.97g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	1.5% 0.49g	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	36.5% 47.4g	130g per day for Men 19-50 years
Sugars	9.44% 6.85g	38.6% 28g	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	1.37% 0.99g	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	% 2.2g	g per day for Men 19-50 years
Sucrose	% 5.36g	% 25g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	32.4% 12.3g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	8.15% 4.56g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Rowal	Recommended Dietary Allowance
Vitamin A	188% 1691μg	4.2% 37.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	NA	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	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.94% 7.14mg	57% 51mg	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	Rowal	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	234% 2.1mg	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	54.6% 4.37mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	13.4% 0.31mg	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	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	7.65% 260mg	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	7.76% 0.85mg	11mg per day for Men 19-50 years
Water	4.84% 179g	3.83% 142g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Rowal per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Carrots versus 7 oz of Rowal to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Boiled Carrots have 44.8 times more Vitamin A than Rowal.
• While 7 oz of Raw Rowal contain 7.2 times more Vitamin C than Boiled and Drained Carrots.

Comparing minerals per 7 ounces for Boiled Carrots vs Rowal:

• 7 ounces of Boiled Carrots have 2 times more Calcium, 1.8 times more Potassium, 14.5 times more Sodium and 1.3 times more Water than Rowal.
• While 7 oz of Raw Rowal contain 62.4 times more Copper, 6.5 times more Iron, 3.2 times more Magnesium, 1.7 times more Phosphorus and 2.2 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and Rowal contain similar levels of Manganese per seven ounces.
• 7 ounces of Boiled Carrots lack sufficient amounts of Copper and Zinc
• 7 ounces of Rowal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Rowal contain 3.2 times more Energy, 11.1 times more Fat, 2.9 times more Carbohydrate, 4.1 times more Sugars, 2.1 times more Fiber and 3 times more Protein than Boiled and Drained Carrots.
• 7 ounces of Boiled Carrots provide inadequate amounts of Energy and Protein