Comparing Nutrients in 100 grams Boiled Carrots VS Powder High Protein Nutritional Shake Mix

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Powder High Protein Nutritional Shake Mix	55%	25%	20%

Macro Nutrients

	Boiled Carrots	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Energy	1.2% 35kcal	13.5% 392kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	11% 10.7g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	49.6% 0.79g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	38% 6.48g	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	15.7% 20.4g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	4.92% 3.57g	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	0% 0g	38g per day for Men 19-50 years
Protein	1.36% 0.76g	96% 53.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Vitamin A	95% 852μg	208% 1875μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	179% 2.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	163% 2.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.03% 0.65mg	156% 25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	250% 12.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	192% 2.5mg	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	143% 571μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	268% 6.43μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4% 3.6mg	83.3% 75mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	83.3% 500IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.87% 1.03mg	113% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.4% 13.7μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Calcium	3% 30mg	71.4% 714mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	278% 2.5mg	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	281% 22.5mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	5435% 125mg	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	204% 1429mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	29.4% 1000mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	159% 87.5μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	81% 1214mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	170% 18.8mg	11mg per day for Men 19-50 years
Water	2.44% 90g	0.22% 8.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Carrots vs Powder High Protein Nutritional Shake Mix:

• Powder High Protein Nutritional Shake Mix contains 2.2 times more Vitamin A, 32.5 times more Vitamin B1, 48.3 times more Vitamin B2, 38.8 times more Vitamin B3, 53.9 times more Vitamin B5, 16.3 times more Vitamin B6, 40.8 times more Vitamin B9, more Vitamin B12, 20.8 times more Vitamin C, more Vitamin D, 16.4 times more Vitamin E and 9.1 times more Vitamin K than Boiled and Drained Carrots.

Comparing minerals per 100 grams for Boiled Carrots vs Powder High Protein Nutritional Shake Mix:

• Boiled and Drained Carrots have 10.9 times more Water than Powder High Protein Nutritional Shake Mix.
• While Powder High Protein Nutritional Shake Mix contains 23.8 times more Calcium, 147.1 times more Copper, 66.2 times more Iron, 50 times more Magnesium, 806.5 times more Manganese, 47.6 times more Phosphorus, 4.3 times more Potassium, 125 times more Selenium, 20.9 times more Sodium and 93.8 times more Zinc than Boiled and Drained Carrots.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Carrots have more Fiber than Powder High Protein Nutritional Shake Mix.
• While Powder High Protein Nutritional Shake Mix contains 11.2 times more Energy, 59.5 times more Fat, 794 times more Omega 3, 74.5 times more Omega 6, 2.5 times more Carbohydrate and 70.5 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Powder High Protein Nutritional Shake Mix have similar amounts of Sugars per 100 g.
• Both Boiled and Drained Carrots as well as Powder High Protein Nutritional Shake Mix have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.