Comparing Nutrients in 7 ounces Boiled Carrots VS Syrups, table blends, corn, refiner, and sugar

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Syrups, table blends, corn, refiner, and sugar	0%	0%	100%

Macro Nutrients

	Boiled Carrots	Syrups, table blends, corn, refiner, and sugar	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	22% 633kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0% 0g	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	128% 166g	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	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	Syrups, table blends, corn, refiner, and sugar	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	0.99% 0.012mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	7.17% 0.093mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	0.25% 0.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	1.4% 0.069mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	1.37% 0.018mg	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	1.5% 5.95μg	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	Syrups, table blends, corn, refiner, and sugar	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	13.2% 0.12mg	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	18.4% 1.47mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	7.6% 0.17mg	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	2.27% 16mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	3.68% 125mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	9.4% 141mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	0.54% 0.06mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0.84% 31g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Syrups, table blends, corn, refiner, and sugar per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Carrots versus 7 oz of Syrups, table blends, corn, refiner, and sugar to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Carrots vs Syrups, table blends, corn, refiner, and sugar:

• 7 ounces of Boiled Carrots have more Vitamin A, 11 times more Vitamin B1, 32.3 times more Vitamin B3, 6.6 times more Vitamin B5, 17 times more Vitamin B6, 4.7 times more Vitamin B9 and more Vitamin C than Syrups, table blends, corn, refiner, and sugar.
• Both Boiled Carrots and Syrups, table blends, corn, refiner, and sugar provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Syrups, table blends, corn, refiner, and sugar have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Boiled and Drained Carrots as well as Syrups, table blends, corn, refiner, and sugar have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Boiled Carrots vs Syrups, table blends, corn, refiner, and sugar:

• 7 ounces of Boiled Carrots have 1.3 times more Calcium, 1.8 times more Manganese, 3.8 times more Phosphorus, 3.7 times more Potassium and 5.8 times more Water than Syrups, table blends, corn, refiner, and sugar.
• While 7 oz of Syrups, table blends, corn, refiner, and sugar contain 3.5 times more Copper and 2.2 times more Iron than Boiled and Drained Carrots.
• Both Boiled Carrots and Syrups, table blends, corn, refiner, and sugar contain similar levels of Magnesium and Sodium per seven ounces.
• 7 ounces of Boiled Carrots lack sufficient amounts of Copper
• 7 ounces of Syrups, table blends, corn, refiner, and sugar lack sufficient amounts of Phosphorus and Potassium
• Both Boiled and Drained Carrots as well as Syrups, table blends, corn, refiner, and sugar lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Carrots have more Fiber than Syrups, table blends, corn, refiner, and sugar.
• While 7 oz of Syrups, table blends, corn, refiner, and sugar contain 9.1 times more Energy and 10.2 times more Carbohydrate than Boiled and Drained Carrots.
• 7 ounces of Boiled Carrots provide inadequate amounts of Energy
• 7 ounces of Syrups, table blends, corn, refiner, and sugar provide inadequate amounts of Fiber
• Both Boiled and Drained Carrots as well as Syrups, table blends, corn, refiner, and sugar provide inadequate amounts of Protein in seven ounces.