Comparing Nutrients in 7 ounces Carrots VS English muffins, whole grain white

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
English muffins, whole grain white	11%	6%	83%

Macro Nutrients

	Carrots	English muffins, whole grain white	Recommended Dietary Allowance
Energy	2.8% 81.4kcal	16.8% 486kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	3.6% 3.47g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	76.6% 100g	130g per day for Men 19-50 years
Sugars	13% 9.4g	4.8% 3.47g	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	1.5% 1.1g	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	% 1.17g	NA	g per day for Men 19-50 years
Sucrose	% 7.12g	NA	g per day for Men 19-50 years
Fiber	14.6% 5.56g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	3.3% 1.85g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Carrots	English muffins, whole grain white	Recommended Dietary Allowance
Vitamin A	184% 1657μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	43.5% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	26% 4.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	8.55% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	14.7% 4.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.43% 37.7μg	34.7% 139μg	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	13% 11.7mg	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	8.73% 1.3mg	3.3% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26μg	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	English muffins, whole grain white	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	36% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	0.16% 6.35μg	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	7.44% 0.6mg	62.8% 5.02mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	15.6% 65.5mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	NA	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	9.92% 69.5mg	36% 252mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	7.6% 258mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	62.4% 34.3μg	55μg per day for Men 19-50 years
Sodium	9.13% 137mg	51% 766mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	17.5% 1.92mg	11mg per day for Men 19-50 years
Water	4.74% 175g	2.1% 78.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Carrots vs English muffins, whole grain white:

• Raw Carrots have more Vitamin A, 2.5 times more Vitamin B6, more Vitamin C, 2.6 times more Vitamin E and 5.7 times more Vitamin K than English muffins, whole grain white.
• While English muffins, whole grain white contain 4 times more Vitamin B1, 3.1 times more Vitamin B2, 2.1 times more Vitamin B3 and 3.7 times more Vitamin B9 than Raw Carrots.
• Both Raw Carrots as well as English muffins, whole grain white have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Carrots vs English muffins, whole grain white:

• Raw Carrots have 2.5 times more Potassium and 2.2 times more Water than English muffins, whole grain white.
• While English muffins, whole grain white contain 4.2 times more Calcium, 3.6 times more Copper, 8.4 times more Iron, 2.8 times more Magnesium, 3.6 times more Phosphorus, 173 times more Selenium, 5.6 times more Sodium and 4 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 7 ounces:

• Raw Carrots have 2.7 times more Sugars than English muffins, whole grain white.
• While English muffins, whole grain white contain 6 times more Energy, 7.3 times more Fat, 5.2 times more Carbohydrate, 1.3 times more Fiber and 7.5 times more Protein than Raw Carrots.
• Both Raw Carrots as well as English muffins, whole grain white have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.