Comparing Nutrients in 7 ounces Boiled Carrots VS Soft Red Winter Wheat

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Soft Red Winter Wheat	12%	4%	84%

Macro Nutrients

	Boiled Carrots	Soft Red Winter Wheat	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	22.7% 657kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	1.8% 0.57g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	7.33% 1.25g	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	113% 147g	130g per day for Men 19-50 years
Sugars	9.44% 6.85g	1.12% 0.81g	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	65.3% 25g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	36.7% 20.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Soft Red Winter Wheat	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	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	59.5% 9.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	41.5% 0.54mg	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	20.3% 81.4μg	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	13.4% 2mg	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	Soft Red Winter Wheat	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	99% 0.89mg	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	79.6% 6.37mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	379% 8.7mg	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	140% 978mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	23% 788mg	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	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0.65% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Soft Red Winter Wheat per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Carrots vs Soft Red Winter Wheat:

• 7 ounces of Boiled Carrots have more Vitamin A and more Vitamin C than Soft Red Winter Wheat.
• While 7 oz of Soft Red Winter Wheat contain 6 times more Vitamin B1, 2.2 times more Vitamin B2, 7.4 times more Vitamin B3, 3.7 times more Vitamin B5, 1.8 times more Vitamin B6 and 2.9 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled Carrots and Soft Red Winter Wheat provide similar amounts of Vitamin E per seven ounces.
• 7 ounces of Soft Red Winter Wheat have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Carrots as well as Soft Red Winter Wheat have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Carrots vs Soft Red Winter Wheat:

• 7 ounces of Boiled Carrots have 29 times more Sodium and 7.4 times more Water than Soft Red Winter Wheat.
• While 7 oz of Soft Red Winter Wheat contain 26.5 times more Copper, 9.4 times more Iron, 12.6 times more Magnesium, 28.3 times more Manganese, 16.4 times more Phosphorus, 1.7 times more Potassium and 13.2 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and Soft Red Winter Wheat contain similar levels of Calcium per seven ounces.
• 7 ounces of Boiled Carrots lack sufficient amounts of Copper and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Carrots have 8.4 times more Sugars than Soft Red Winter Wheat.
• While 7 oz of Soft Red Winter Wheat contain 9.5 times more Energy, 7.2 times more Omega 6, 9 times more Carbohydrate, 4.2 times more Fiber and 13.6 times more Protein than Boiled and Drained Carrots.
• 7 ounces of Boiled Carrots provide inadequate amounts of Energy, Omega 6 and Protein
• Both Boiled and Drained Carrots as well as Soft Red Winter Wheat provide inadequate amounts of Omega 3 in seven ounces.