Comparing Nutrients in 100 grams Boiled Carrots VS Apples, canned, sweetened, sliced, drained, heated

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Apples, canned, sweetened, sliced, drained, heated	1%	5%	94%

Macro Nutrients

	Boiled Carrots	Apples, canned, sweetened, sliced, drained, heated	Recommended Dietary Allowance
Energy	1.2% 35kcal	2.3% 67kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	0.22% 0.07g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	1.38% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.32% 8.22g	13% 17g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	20.5% 15g	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	0.5% 0.36g	NA	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 2.7g	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	5.26% 2g	38g per day for Men 19-50 years
Protein	1.36% 0.76g	0.32% 0.18g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Apples, canned, sweetened, sliced, drained, heated	Recommended Dietary Allowance
Vitamin A	95% 852μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	0.75% 0.009mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	0.77% 0.01mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.03% 0.65mg	0.51% 0.081mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	0.64% 0.032mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	3.4% 0.044mg	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	3.5% 14μg	0% 0μg	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	4% 3.6mg	0.22% 0.2mg	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	6.87% 1.03mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.4% 13.7μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Apples, canned, sweetened, sliced, drained, heated	Recommended Dietary Allowance
Calcium	3% 30mg	0.4% 4mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	5.67% 0.051mg	0.9mg per day for Men 19-50 years
Fluoride	1.2% 47.5μg	NA	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	4.25% 0.34mg	3% 0.24mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	0.71% 3mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	7.17% 0.17mg	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	4.3% 30mg	0.86% 6mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	2.06% 70mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	0.45% 0.05mg	11mg per day for Men 19-50 years
Water	2.44% 90g	2.22% 82.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Apples, canned, sweetened, sliced, drained, heated per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Carrots versus 100 g of Apples, canned, sweetened, sliced, drained, heated to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Carrots vs Apples, canned, sweetened, sliced, drained, heated:

• 100 grams of Boiled Carrots have 284 times more Vitamin A, 7.3 times more Vitamin B1, 4.4 times more Vitamin B2, 8 times more Vitamin B3, 7.3 times more Vitamin B5, 3.5 times more Vitamin B6, more Vitamin B9, 18 times more Vitamin C, 4.9 times more Vitamin E and 22.8 times more Vitamin K than Apples, canned, sweetened, sliced, drained, heated.
• 100 grams of Apples, canned, sweetened, sliced, drained, heated have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Carrots as well as Apples, canned, sweetened, sliced, drained, heated have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Carrots vs Apples, canned, sweetened, sliced, drained, heated:

• 100 grams of Boiled Carrots have 7.5 times more Calcium, 1.4 times more Iron, 3.3 times more Magnesium, 5 times more Phosphorus, 3.4 times more Potassium and 19.3 times more Sodium than Apples, canned, sweetened, sliced, drained, heated.
• While 100 g of Apples, canned, sweetened, sliced, drained, heated contain 3 times more Copper than Boiled and Drained Carrots.
• Both Boiled Carrots and Apples, canned, sweetened, sliced, drained, heated contain similar levels of Manganese and Water per 100 grams.
• 100 grams of Boiled Carrots lack sufficient amounts of Copper
• 100 grams of Apples, canned, sweetened, sliced, drained, heated lack sufficient amounts of Calcium, Magnesium and Phosphorus
• Both Boiled and Drained Carrots as well as Apples, canned, sweetened, sliced, drained, heated lack sufficient amounts of Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Carrots have 1.5 times more Fiber than Apples, canned, sweetened, sliced, drained, heated.
• While 100 g of Apples, canned, sweetened, sliced, drained, heated contain 1.9 times more Energy, 2 times more Carbohydrate and 4.3 times more Sugars than Boiled and Drained Carrots.
• 100 grams of Boiled Carrots provide inadequate amounts of Energy
• Both Boiled and Drained Carrots as well as Apples, canned, sweetened, sliced, drained, heated provide inadequate amounts of Omega 3, Omega 6 and Protein in 100 grams.