Comparing Nutrients in 100 grams Boiled Carrots VS Baby Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Baby Carrots	7%	3%	90%

Macro Nutrients

	Boiled Carrots	Baby Carrots	Recommended Dietary Allowance
Energy	1.2% 35kcal	1.2% 35kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	0.072% 0.023g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.34% 0.057g	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	6.34% 8.24g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	6.57% 4.76g	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	1.38% 1g	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	% 1.04g	g per day for Men 19-50 years
Sucrose	% 2.7g	% 2.72g	g per day for Men 19-50 years
Fiber	7.9% 3g	7.63% 2.9g	38g per day for Men 19-50 years
Protein	1.36% 0.76g	1.14% 0.64g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Baby Carrots	Recommended Dietary Allowance
Vitamin A	95% 852μg	76.7% 690μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	2.77% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.03% 0.65mg	3.48% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	8.02% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	8.08% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	8% 2.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.5% 14μg	6.75% 27μg	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	2.9% 2.6mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.4% 13.7μg	7.83% 9.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Baby Carrots	Recommended Dietary Allowance
Calcium	3% 30mg	3.2% 32mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	11% 0.1mg	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	11% 0.89mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	6.57% 0.15mg	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	4% 28mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	6.97% 237mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	5.2% 78mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	2.44% 90g	2.44% 90g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Carrots vs Baby Carrots:

• Boiled and Drained Carrots have 1.2 times more Vitamin A, 2.2 times more Vitamin B1, 1.2 times more Vitamin B2, 1.5 times more Vitamin B6, 1.4 times more Vitamin C and 1.5 times more Vitamin K than Raw Baby Carrots.
• While Raw Baby Carrots contain 1.7 times more Vitamin B5 and 1.9 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Baby Carrots have similar amounts of Vitamin B3 per 100 g.
• Both Boiled and Drained Carrots as well as Raw Baby Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Carrots vs Baby Carrots:

• Raw Baby Carrots contain 5.9 times more Copper, 2.6 times more Iron, 1.3 times more Selenium and 1.3 times more Sodium than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Baby Carrots have similar amounts of Calcium, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Baby Carrots contain 1.4 times more Sugars and 2.8 times more Fructose than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Baby Carrots have similar amounts of Energy, Carbohydrate, Fiber and Protein per 100 g.
• Both Boiled and Drained Carrots as well as Raw Baby Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.