Comparing Nutrients in 100 grams Boiled Carrots VS Cornmeal, white, self-rising, bolted, plain, enriched

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Cornmeal, white, self-rising, bolted, plain, enriched	10%	9%	81%

Macro Nutrients

	Boiled Carrots	Cornmeal, white, self-rising, bolted, plain, enriched	Recommended Dietary Allowance
Energy	1.2% 35kcal	11.5% 334kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	2.94% 0.047g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	8.84% 1.5g	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	54% 70.3g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	NA	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	17.6% 6.7g	38g per day for Men 19-50 years
Protein	1.36% 0.76g	14.8% 8.28g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Cornmeal, white, self-rising, bolted, plain, enriched	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	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.03% 0.65mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	8.5% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	41.5% 0.54mg	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	58.3% 233μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.4% 13.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Cornmeal, white, self-rising, bolted, plain, enriched	Recommended Dietary Allowance
Calcium	3% 30mg	36% 361mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	16.7% 0.15mg	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	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	NA	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	115% 804mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	7.5% 255mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	NA	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	83% 1247mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	18% 2mg	11mg per day for Men 19-50 years
Water	2.44% 90g	0.34% 12.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Cornmeal, white, self-rising, bolted, plain, enriched per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Carrots versus 100 g of Cornmeal, white, self-rising, bolted, plain, enriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Carrots vs Cornmeal, white, self-rising, bolted, plain, enriched:

• 100 grams of Boiled Carrots have more Vitamin A and more Vitamin C than Cornmeal, white, self-rising, bolted, plain, enriched.
• While 100 g of Cornmeal, white, self-rising, bolted, plain, enriched contain 10 times more Vitamin B1, 9.1 times more Vitamin B2, 8.2 times more Vitamin B3, 1.8 times more Vitamin B5, 3.5 times more Vitamin B6 and 16.6 times more Vitamin B9 than Boiled and Drained Carrots.
• 100 grams of Cornmeal, white, self-rising, bolted, plain, enriched have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Carrots as well as Cornmeal, white, self-rising, bolted, plain, enriched have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Carrots vs Cornmeal, white, self-rising, bolted, plain, enriched:

• 100 grams of Boiled Carrots have 7.2 times more Water than Cornmeal, white, self-rising, bolted, plain, enriched.
• While 100 g of Cornmeal, white, self-rising, bolted, plain, enriched contain 12 times more Calcium, 8.8 times more Copper, 16.9 times more Iron, 8.6 times more Magnesium, 26.8 times more Phosphorus, 21.5 times more Sodium and 10 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and Cornmeal, white, self-rising, bolted, plain, enriched contain similar levels of Potassium per 100 grams.
• 100 grams of Boiled Carrots lack sufficient amounts of Copper and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 g of Cornmeal, white, self-rising, bolted, plain, enriched contain 9.5 times more Energy, 18.9 times more Fat, 47 times more Omega 3, 17.3 times more Omega 6, 8.5 times more Carbohydrate, 2.2 times more Fiber and 10.9 times more Protein than Boiled and Drained Carrots.
• 100 grams of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein