Comparing Nutrients in 7 ounces Boiled Carrots VS Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	4%	21%	75%

Macro Nutrients

	Boiled Carrots	Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	26.3% 764kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	18.5% 18g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	19% 6.13g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	46% 0.74g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	35% 5.9g	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	110% 143g	130g per day for Men 19-50 years
Sugars	9.44% 6.85g	85% 61.5g	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	10.6% 7.7g	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	% 29.6g	g per day for Men 19-50 years
Sucrose	% 5.36g	% 17.6g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	14.2% 7.96g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Vitamin A	188% 1691μg	44.5% 401μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	86% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	76.6% 12.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	75.6% 0.98mg	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	44.7% 179μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	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	9.8% 1.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27μg	32% 38.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	13.7% 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	108% 8.63mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	27.8% 0.64mg	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	20% 141mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	5% 171mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	12.3% 6.75μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	41% 617mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0.75% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Carrots versus 7 oz of Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Carrots vs Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry):

• 7 ounces of Boiled Carrots have 4.2 times more Vitamin A, more Vitamin C and 1.4 times more Vitamin E than Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry).
• While 7 oz of Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) contain 7.9 times more Vitamin B1, 11.3 times more Vitamin B2, 9.6 times more Vitamin B3, 1.3 times more Vitamin B5, 3.2 times more Vitamin B6, 6.4 times more Vitamin B9 and 1.4 times more Vitamin K than Boiled and Drained Carrots.
• 7 ounces of Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) have insufficient amounts of Vitamin C
• Both Boiled and Drained Carrots as well as Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Carrots vs Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry):

• 7 ounces of Boiled Carrots have 2.5 times more Calcium, 2.7 times more Potassium and 6.4 times more Water than Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry).
• While 7 oz of Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) contain 3.6 times more Copper, 12.8 times more Iron, 2.1 times more Manganese, 2.4 times more Phosphorus, 4.9 times more Selenium, 5.4 times more Sodium and 1.8 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) contain similar levels of Magnesium per seven ounces.
• 7 ounces of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc
• 7 ounces of Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Carrots have 1.7 times more Fiber than Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry).
• While 7 oz of Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) contain 11 times more Energy, 50.1 times more Fat, 103 times more Saturated Fat, 372 times more Omega 3, 34.3 times more Omega 6, 8.7 times more Carbohydrate, 9 times more Sugars, 10.8 times more Fructose and 5.3 times more Protein than Boiled and Drained Carrots.
• 7 ounces of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein