Comparing Nutrients in 7 ounces Pie crust, refrigerated, regular, unbaked VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Pie crust, refrigerated, regular, unbaked	3%	51%	46%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Pie crust, refrigerated, regular, unbaked	Boiled Carrots	Recommended Dietary Allowance
Energy	30.5% 883kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	52% 50.5g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	59.5% 19g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	16.2% 0.26g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	35% 5.95g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 101g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	NA	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	9.4% 3.57g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	2.7% 1.5g	56g per day for Men 19-50 years

Vitamins

	Pie crust, refrigerated, regular, unbaked	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	NA	188% 1691μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.27mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	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	12.4% 49.6μg	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	NA	7.94% 7.14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.66% 0.099mg	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

	Pie crust, refrigerated, regular, unbaked	Boiled Carrots	Recommended Dietary Allowance
Calcium	2% 20mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	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	25.3% 2.02mg	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	15.6% 0.36mg	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	12.8% 89.3mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	4.26% 145mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	54% 812mg	7.67% 115mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	1.03% 38.2g	4.84% 179g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Pie crust, refrigerated, regular, unbaked vs Boiled Carrots:

• Pie crust, refrigerated, regular, unbaked has 1.8 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.8 times more Vitamin B9 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 7.7 times more Vitamin B6, 20.6 times more Vitamin E and more Vitamin K than Pie crust, refrigerated, regular, unbaked.
• Both Pie crust, refrigerated, regular, unbaked and Boiled and Drained Carrots have similar amounts of Vitamin B1 and Vitamin B2 per 7 oz.
• Both Pie crust, refrigerated, regular, unbaked as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Pie crust, refrigerated, regular, unbaked vs Boiled Carrots:

• Pie crust, refrigerated, regular, unbaked has 2.6 times more Copper, 3 times more Iron, 1.5 times more Phosphorus, 5.7 times more Selenium and 7.1 times more Sodium than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 3 times more Calcium, 3.2 times more Potassium and 4.7 times more Water than Pie crust, refrigerated, regular, unbaked.
• Both Pie crust, refrigerated, regular, unbaked and Boiled and Drained Carrots have similar amounts of Magnesium, Manganese and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Pie crust, refrigerated, regular, unbaked has 12.7 times more Energy, 141.4 times more Fat, 319.9 times more Saturated Fat, 131 times more Omega 3, 34.5 times more Omega 6, 6.2 times more Carbohydrate and 3.9 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.7 times more Fiber than Pie crust, refrigerated, regular, unbaked.
• Both Pie crust, refrigerated, regular, unbaked as well as Boiled and Drained Carrots have insufficient amounts of Glucose and Sucrose in 7 oz.