Comparing Nutrients in 7 ounces Ground Nutmeg VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Ground Nutmeg	4%	60%	36%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Ground Nutmeg	Boiled Carrots	Recommended Dietary Allowance
Energy	36% 1042kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	74.3% 72g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	161% 51.5g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	4.1% 0.69g	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	75.2% 98g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	8.2% 5.93g	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	109% 41.3g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	20.7% 11.6g	2.7% 1.5g	56g per day for Men 19-50 years

Vitamins

	Ground Nutmeg	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	188% 1691μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.2% 0.69mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.58mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.2% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	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	37.7% 151μg	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	6.6% 5.95mg	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% 0μg	22.7% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Nutmeg	Boiled Carrots	Recommended Dietary Allowance
Calcium	36.5% 365mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	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	75.4% 6.03mg	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	86.5% 363mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	250% 5.75mg	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	60.4% 423mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	20.4% 695mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	7.67% 115mg	1500mg per day for Men 19-50 years
Zinc	38.8% 4.27mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.33% 12.4g	4.84% 179g	3700g per day for Men 19-50 years

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

• Ground Nutmeg Spices have 5.2 times more Vitamin B1, 1.3 times more Vitamin B2, 2 times more Vitamin B3 and 5.4 times more Vitamin B9 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 170.4 times more Vitamin A, more Vitamin E and more Vitamin K than Ground Nutmeg Spices.
• Both Ground Nutmeg Spices and Boiled and Drained Carrots have similar amounts of Vitamin B6 and Vitamin C per 7 oz.
• Both Ground Nutmeg Spices 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 Ground Nutmeg vs Boiled Carrots:

• Ground Nutmeg Spices have 6.1 times more Calcium, 60.4 times more Copper, 8.9 times more Iron, 18.3 times more Magnesium, 18.7 times more Manganese, 7.1 times more Phosphorus, 1.5 times more Potassium, 2.3 times more Selenium and 10.8 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 3.6 times more Sodium and 14.5 times more Water than Ground Nutmeg Spices.

Comparison of macro-nutrients per 7 ounces:

• Ground Nutmeg Spices have 15 times more Energy, 201.7 times more Fat, 864.7 times more Saturated Fat, 4 times more Omega 6, 6 times more Carbohydrate, 6.9 times more Fiber and 7.7 times more Protein than Boiled and Drained Carrots.
• Both Ground Nutmeg Spices and Boiled and Drained Carrots have similar amounts of Sugars per 7 oz.
• Both Ground Nutmeg Spices as well as Boiled and Drained Carrots have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.