Comparing Nutrients in 100 grams Boiled Carrots VS Whole White Corn Flour

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Whole White Corn Flour	7%	9%	84%

Macro Nutrients

	Boiled Carrots	Whole White Corn Flour	Recommended Dietary Allowance
Energy	1.2% 35kcal	12.4% 361kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	3.98% 3.86g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	3.3% 0.053g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	10% 1.7g	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	59% 77g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	0.88% 0.64g	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	19.2% 7.3g	38g per day for Men 19-50 years
Protein	1.36% 0.76g	12.4% 6.93g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Whole White Corn Flour	Recommended Dietary Allowance
Vitamin A	95% 852μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	20.5% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	6.15% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.03% 0.65mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	13% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	28.5% 0.37mg	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	6.25% 25μg	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% 0mg	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	2.8% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.4% 13.7μg	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Whole White Corn Flour	Recommended Dietary Allowance
Calcium	3% 30mg	0.7% 7mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	25.6% 0.23mg	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	29.8% 2.38mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	22% 93mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	20% 0.46mg	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	39% 272mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	9.26% 315mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	28% 15.4μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	15.7% 1.73mg	11mg per day for Men 19-50 years
Water	2.44% 90g	0.29% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Whole White Corn Flour per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Carrots versus 100 g of Whole White Corn Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Carrots vs Whole White Corn Flour:

• 100 grams of Boiled Carrots have more Vitamin A, more Vitamin C, 2.5 times more Vitamin E and 45.7 times more Vitamin K than Whole White Corn Flour.
• While 100 g of Whole-grain White Corn Flour contain 3.7 times more Vitamin B1, 1.8 times more Vitamin B2, 2.9 times more Vitamin B3, 2.8 times more Vitamin B5, 2.4 times more Vitamin B6 and 1.8 times more Vitamin B9 than Boiled and Drained Carrots.
• 100 grams of Whole White Corn Flour have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled and Drained Carrots as well as Whole-grain White Corn Flour have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Carrots vs Whole White Corn Flour:

• 100 grams of Boiled Carrots have 4.3 times more Calcium, 11.6 times more Sodium and 8.3 times more Water than Whole White Corn Flour.
• While 100 g of Whole-grain White Corn Flour contain 13.5 times more Copper, 7 times more Iron, 9.3 times more Magnesium, 3 times more Manganese, 9.1 times more Phosphorus, 1.3 times more Potassium, 22 times more Selenium and 8.7 times more Zinc than Boiled and Drained Carrots.
• 100 grams of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc
• 100 grams of Whole White Corn Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Carrots have 5.4 times more Sugars than Whole White Corn Flour.
• While 100 g of Whole-grain White Corn Flour contain 10.3 times more Energy, 21.4 times more Fat, 53 times more Omega 3, 19.6 times more Omega 6, 9.3 times more Carbohydrate, 2.4 times more Fiber and 9.1 times more Protein than Boiled and Drained Carrots.
• 100 grams of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein