Comparing Nutrients in 7 ounces Pie, fried pies, cherry VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Pie, fried pies, cherry	4%	44%	52%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Pie, fried pies, cherry	Boiled Carrots	Recommended Dietary Allowance
Energy	21.6% 627kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	15.2% 4.88g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	70.4% 1.13g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	56% 9.54g	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	65% 84.5g	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	13.6% 5.16g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	10.6% 5.95g	2.7% 1.5g	56g per day for Men 19-50 years

Vitamins

	Pie, fried pies, cherry	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	2% 18μg	188% 1691μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.3% 0.28mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.37% 0.22mg	9.2% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	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	8.93% 35.7μg	6.95% 27.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	6.6% 0.16μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.87% 2.58mg	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	NA	13.6% 2.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.7% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, fried pies, cherry	Boiled Carrots	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	10.4% 0.093mg	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	30.3% 2.42mg	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	19.3% 0.44mg	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% 85.3mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	3.8% 129mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	49.5% 742mg	7.67% 115mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	2% 74.6g	4.84% 179g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Pie, fried pies, cherry vs Boiled Carrots:

• Pie, fried pies, cherry have 2.1 times more Vitamin B1, 2.4 times more Vitamin B2, 2.2 times more Vitamin B3, 1.3 times more Vitamin B9 and more Vitamin B12 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 94.7 times more Vitamin A, 2.1 times more Vitamin B5, 5.1 times more Vitamin B6 and 2.8 times more Vitamin C than Pie, fried pies, cherry.

Comparing minerals per 7 ounces for Pie, fried pies, cherry vs Boiled Carrots:

• Pie, fried pies, cherry have 2.8 times more Copper, 3.6 times more Iron, 1.4 times more Manganese, 1.4 times more Phosphorus, 3.4 times more Selenium and 6.4 times more Sodium than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.4 times more Calcium, 3.6 times more Potassium and 2.4 times more Water than Pie, fried pies, cherry.
• Both Pie, fried pies, cherry and Boiled and Drained Carrots have similar amounts of Magnesium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Pie, fried pies, cherry have 9 times more Energy, 89.4 times more Fat, 81.9 times more Saturated Fat, 568 times more Omega 3, 55.3 times more Omega 6, 5.2 times more Carbohydrate and 3.9 times more Protein than Boiled and Drained Carrots.
• Both Pie, fried pies, cherry and Boiled and Drained Carrots have similar amounts of Fiber per 7 oz.
• Both Pie, fried pies, cherry as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.