Comparing Nutrients in 7 ounces Lemon Peel VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Lemon Peel	8%	4%	88%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Lemon Peel	Boiled Carrots	Recommended Dietary Allowance
Energy	3.2% 93kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.74% 0.13g	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	24.4% 31.8g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	11.4% 8.28g	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	55.4% 21g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	2.7% 1.5g	56g per day for Men 19-50 years

Vitamins

	Lemon Peel	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	188% 1691μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.63mg	9.2% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	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	6.45% 25.8μg	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	284% 256mg	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	3.3% 0.5mg	13.6% 2.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	22.7% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lemon Peel	Boiled Carrots	Recommended Dietary Allowance
Calcium	26.6% 266mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	3.75% 0.034mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	20% 1.6mg	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	NA	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	3.4% 24mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	9.34% 318mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	7.67% 115mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.38% 162g	4.84% 179g	3700g per day for Men 19-50 years

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

• Raw Lemon Peel has 1.8 times more Vitamin B2, 1.4 times more Vitamin B5 and 35.8 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 284 times more Vitamin A, 1.6 times more Vitamin B3, 4.1 times more Vitamin E and more Vitamin K than Raw Lemon Peel.
• Both Raw Lemon Peel and Boiled and Drained Carrots have similar amounts of Vitamin B1, Vitamin B6 and Vitamin B9 per 7 oz.
• Both Raw Lemon Peel 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 Lemon Peel vs Boiled Carrots:

• Raw Lemon Peel has 4.5 times more Calcium, 5.4 times more Copper, 2.4 times more Iron, 1.5 times more Magnesium and 1.3 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.5 times more Phosphorus, 1.5 times more Potassium and 9.7 times more Sodium than Raw Lemon Peel.
• Both Raw Lemon Peel and Boiled and Drained Carrots have similar amounts of Selenium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Lemon Peel has 1.3 times more Energy, 26 times more Omega 3, 1.9 times more Carbohydrate, 1.2 times more Sugars, 3.5 times more Fiber and 2 times more Protein than Boiled and Drained Carrots.
• Both Raw Lemon Peel as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.