Comparing Nutrients in 100 grams Boiled Carrots VS Sweet Cherries

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Sweet Cherries	6%	3%	91%

Macro Nutrients

	Boiled Carrots	Sweet Cherries	Recommended Dietary Allowance
Energy	1.2% 35kcal	2.17% 63kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	1.63% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.16% 0.027g	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	12.3% 16g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	17.7% 13g	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	7.4% 5.37g	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	% 6.6g	g per day for Men 19-50 years
Sucrose	% 2.7g	% 0.15g	g per day for Men 19-50 years
Fiber	7.9% 3g	5.53% 2.1g	38g per day for Men 19-50 years
Protein	1.36% 0.76g	1.9% 1.06g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Sweet Cherries	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	2.25% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	2.54% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.03% 0.65mg	0.96% 0.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	4% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	3.77% 0.049mg	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	1% 4μg	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	7.78% 7mg	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	0.47% 0.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.4% 13.7μg	1.75% 2.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Sweet Cherries	Recommended Dietary Allowance
Calcium	3% 30mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	6.67% 0.06mg	0.9mg per day for Men 19-50 years
Fluoride	1.2% 47.5μg	0.05% 2μg	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	4.5% 0.36mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	3.04% 0.07mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	2.16% 0.97μg	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	3% 21mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	6.53% 222mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	0.64% 0.07mg	11mg per day for Men 19-50 years
Water	2.44% 90g	2.22% 82.3g	3700g per day for Men 19-50 years

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

• Boiled and Drained Carrots have 284 times more Vitamin A, 2.4 times more Vitamin B1, 1.3 times more Vitamin B2, 4.2 times more Vitamin B3, 3.1 times more Vitamin B6, 3.5 times more Vitamin B9, 14.7 times more Vitamin E and 6.5 times more Vitamin K than Raw Sweet Cherries.
• While Raw Sweet Cherries contain 1.9 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Sweet Cherries have similar amounts of Vitamin B5 per 100 g.
• Both Boiled and Drained Carrots as well as Raw Sweet Cherries have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Carrots vs Sweet Cherries:

• Boiled and Drained Carrots have 2.3 times more Calcium, 23.8 times more Fluoride, 2.2 times more Manganese, 1.4 times more Phosphorus, more Selenium, more Sodium and 2.9 times more Zinc than Raw Sweet Cherries.
• While Raw Sweet Cherries contain 3.5 times more Copper than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Sweet Cherries have similar amounts of Iron, Magnesium, Potassium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Carrots have 1.4 times more Fiber than Raw Sweet Cherries.
• While Raw Sweet Cherries contain 1.8 times more Energy, 26 times more Omega 3, 1.9 times more Carbohydrate, 3.7 times more Sugars, 14.9 times more Fructose and 1.4 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Raw Sweet Cherries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.