Comparing Nutrients in 7 ounces Boiled Carrots VS Sesame Flour

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Sesame Flour	22%	59%	19%

Macro Nutrients

	Boiled Carrots	Sesame Flour	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	36% 1044kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	76% 73.6g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	32.2% 10.3g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	35% 0.56g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	186% 31.7g	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	40.6% 53g	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	NA	38g per day for Men 19-50 years
Protein	2.7% 1.5g	109% 61g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Sesame Flour	Recommended Dietary Allowance
Vitamin A	188% 1691μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	444% 5.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	43.7% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	166% 26.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	23.2% 0.3mg	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	15.4% 61.5μg	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	0% 0IU	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	Sesame Flour	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	31.6% 316mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	335% 3mg	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	376% 30mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	171% 716mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	128% 2.95mg	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	229% 1601mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	24.7% 839mg	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	5.42% 81.4mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	192% 21mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0.048% 1.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Sesame Flour per 7 oz

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

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

• 7 ounces of Boiled Carrots have 284 times more Vitamin A and more Vitamin C than Sesame Flour.
• While 7 oz of High fat Sesame Flour contain 40.7 times more Vitamin B1, 6.5 times more Vitamin B2, 20.7 times more Vitamin B3, 12.6 times more Vitamin B5 and 2.2 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled Carrots and Sesame Flour provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Sesame Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Carrots as well as High fat Sesame Flour have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Carrots vs Sesame Flour:

• 7 ounces of Boiled Carrots have 1.4 times more Sodium and 100.2 times more Water than Sesame Flour.
• While 7 oz of High fat Sesame Flour contain 5.3 times more Calcium, 89.4 times more Copper, 44.6 times more Iron, 36.1 times more Magnesium, 9.6 times more Manganese, 26.9 times more Phosphorus, 1.8 times more Potassium and 53.4 times more Zinc than Boiled and Drained Carrots.
• 7 ounces of Boiled Carrots lack sufficient amounts of Copper and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of High fat Sesame Flour contain 15 times more Energy, 206.1 times more Fat, 173.2 times more Saturated Fat, 281 times more Omega 3, 183.5 times more Omega 6, 3.2 times more Carbohydrate and 40.5 times more Protein than Boiled and Drained Carrots.
• 7 ounces of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein