Comparing Nutrients in 100 grams Boiled Carrots VS Raw Sulfured Dehydrated Apples

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Raw Sulfured Dehydrated Apples	1%	1%	98%

Macro Nutrients

	Boiled Carrots	Raw Sulfured Dehydrated Apples	Recommended Dietary Allowance
Energy	1.2% 35kcal	12% 346kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.83% 0.14g	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	72% 94g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	112% 81g	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	32.6% 12.4g	38g per day for Men 19-50 years
Protein	1.36% 0.76g	2.36% 1.32g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Raw Sulfured Dehydrated Apples	Recommended Dietary Allowance
Vitamin A	95% 852μg	0.44% 4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	3.83% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.03% 0.65mg	4.25% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	8.64% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	21.5% 0.28mg	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	0.25% 1μg	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	2.44% 2.2mg	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	5% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.4% 13.7μg	3.6% 4.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Raw Sulfured Dehydrated Apples	Recommended Dietary Allowance
Calcium	3% 30mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	30% 0.27mg	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	5.57% 0.13mg	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	7.86% 55mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	19% 640mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	3.27% 1.8μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	8.27% 124mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	2.64% 0.29mg	11mg per day for Men 19-50 years
Water	2.44% 90g	0.081% 3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Carrots vs Raw Sulfured Dehydrated Apples:

• Boiled and Drained Carrots have 213 times more Vitamin A, 1.4 times more Vitamin B1, 14 times more Vitamin B9, 1.6 times more Vitamin C, 1.4 times more Vitamin E and 3.2 times more Vitamin K than Raw Sulfured Dehydrated Apples.
• While Raw Sulfured Dehydrated Apples contain 3 times more Vitamin B2, 1.9 times more Vitamin B5 and 1.8 times more Vitamin B6 than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Sulfured Dehydrated Apples have similar amounts of Vitamin B3 per 100 g.
• Both Boiled and Drained Carrots as well as Raw Sulfured Dehydrated Apples have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Carrots vs Raw Sulfured Dehydrated Apples:

• Boiled and Drained Carrots have 1.6 times more Calcium, 1.2 times more Manganese and 30.1 times more Water than Raw Sulfured Dehydrated Apples.
• While Raw Sulfured Dehydrated Apples contain 15.9 times more Copper, 5.9 times more Iron, 2.2 times more Magnesium, 1.8 times more Phosphorus, 2.7 times more Potassium, 2.6 times more Selenium, 2.1 times more Sodium and 1.5 times more Zinc than Boiled and Drained Carrots.

Comparison of macro-nutrients per 100 grams:

• Raw Sulfured Dehydrated Apples contain 9.9 times more Energy, 30 times more Omega 3, 11.4 times more Carbohydrate, 23.5 times more Sugars, 4.1 times more Fiber and 1.7 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Raw Sulfured Dehydrated Apples have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.