Comparing Nutrients in 7 ounces Jellies VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Jellies	0%	0%	100%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Jellies	Boiled Carrots	Recommended Dietary Allowance
Energy	18.2% 528kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.041% 0.04g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.031% 0.01g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.035% 0.006g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 139g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	140% 102g	9.44% 6.85g	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	NA	0.99% 0.71g	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	NA	% 0.79g	g per day for Men 19-50 years
Sucrose	NA	% 5.36g	g per day for Men 19-50 years
Fiber	5.22% 2g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	0.53% 0.3g	2.7% 1.5g	56g per day for Men 19-50 years

Vitamins

	Jellies	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	188% 1691μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.17% 0.002mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.97% 0.052mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.45% 0.071mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.8% 0.39mg	9.2% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.05% 0.04mg	23.4% 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	0.99% 3.97μg	6.95% 27.8μg	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	2% 1.8mg	7.94% 7.14mg	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	0% 0mg	13.6% 2.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	22.7% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jellies	Boiled Carrots	Recommended Dietary Allowance
Calcium	1.4% 14mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	2.43% 0.022mg	3.75% 0.034mg	0.9mg per day for Men 19-50 years
Fluoride	3.62% 145μg	2.36% 94μg	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	4.7% 0.38mg	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	13.4% 0.31mg	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	1.7% 12mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	7.67% 115mg	1500mg per day for Men 19-50 years
Zinc	0.54% 0.06mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	1.6% 59g	4.84% 179g	3700g per day for Men 19-50 years

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

• Boiled and Drained Carrots contain more Vitamin A, 66 times more Vitamin B1, 1.7 times more Vitamin B2, 17.9 times more Vitamin B3, 7.7 times more Vitamin B6, 7 times more Vitamin B9, 4 times more Vitamin C, more Vitamin E and 45.7 times more Vitamin K than Jellies.
• Both Jellies and Boiled and Drained Carrots have similar amounts of Vitamin B5 per 7 oz.
• Both Jellies as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Jellies vs Boiled Carrots:

• Jellies have 1.5 times more Fluoride than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 4.3 times more Calcium, 1.5 times more Copper, 1.8 times more Iron, 1.7 times more Magnesium, 5 times more Phosphorus, 4.4 times more Potassium, 1.8 times more Selenium, 1.9 times more Sodium, 6.7 times more Zinc and 3 times more Water than Jellies.
• Both Jellies and Boiled and Drained Carrots have similar amounts of Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Jellies have 7.6 times more Energy, 8.5 times more Carbohydrate and 14.8 times more Sugars than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 3 times more Fiber and 5.1 times more Protein than Jellies.
• Both Jellies as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.