Comparing Nutrients in 7 ounces Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	5%	24%	71%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Boiled Carrots	Recommended Dietary Allowance
Energy	28% 812kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	22.6% 22g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	16.4% 5.23g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	9.05% 0.14g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 144g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	79.4% 57.5g	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	16.7% 9.33g	2.7% 1.5g	56g per day for Men 19-50 years

Vitamins

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	103% 927μg	188% 1691μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.4% 0.72mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63.4% 0.82mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65% 10.4mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.67mg	9.2% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71% 0.92mg	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	24% 95μg	6.95% 27.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	12% 1.8mg	13.6% 2.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	22.7% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Boiled Carrots	Recommended Dietary Allowance
Calcium	2.2% 22mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	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	97% 7.78mg	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	28.6% 0.66mg	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	21.5% 151mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	4.73% 161mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	18.4% 10μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	47% 703mg	7.67% 115mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.56% 20.8g	4.84% 179g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) vs Boiled Carrots:

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 5.5 times more Vitamin B1, 9.4 times more Vitamin B2, 8.1 times more Vitamin B3, 1.5 times more Vitamin B5, 3 times more Vitamin B6 and 3.4 times more Vitamin B9 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.8 times more Vitamin A, more Vitamin C and 2.1 times more Vitamin K than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) and Boiled and Drained Carrots have similar amounts of Vitamin E per 7 oz.

Comparing minerals per 7 ounces for Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) vs Boiled Carrots:

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 4 times more Copper, 11.5 times more Iron, 2.1 times more Manganese, 2.5 times more Phosphorus, 7.3 times more Selenium, 6.1 times more Sodium and 1.9 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.7 times more Calcium, 2.9 times more Potassium and 8.6 times more Water than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) and Boiled and Drained Carrots have similar amounts of Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 11.7 times more Energy, 61.3 times more Fat, 87.9 times more Saturated Fat, 73 times more Omega 3, 13.9 times more Omega 6, 8.8 times more Carbohydrate, 8.4 times more Sugars and 6.2 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 3 times more Fiber than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) as well as Boiled and Drained Carrots have insufficient amounts of Glucose and Sucrose in 7 oz.