Comparing Nutrients in 100 grams Boiled Carrots VS Peaches, canned, heavy syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Peaches, canned, heavy syrup pack, solids and liquids	2%	1%	97%

Macro Nutrients

	Boiled Carrots	Peaches, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	1.2% 35kcal	2.55% 74kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	0.031% 0.01g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.27% 0.046g	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	15.3% 20g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	25.7% 18.6g	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	3.42% 1.3g	38g per day for Men 19-50 years
Protein	1.36% 0.76g	0.8% 0.45g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Peaches, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	95% 852μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	0.92% 0.011mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	1.85% 0.024mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.03% 0.65mg	3.84% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	1% 0.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	1.46% 0.019mg	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	0.75% 3μg	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	3.1% 2.8mg	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	3.27% 0.49mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.4% 13.7μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Peaches, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	3% 30mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	5.67% 0.051mg	0.9mg per day for Men 19-50 years
Fluoride	1.2% 47.5μg	0.17% 6.8μg	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	3.38% 0.27mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	1.2% 5mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	1.96% 0.045mg	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	1.57% 11mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	2.7% 92mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	0.82% 0.09mg	11mg per day for Men 19-50 years
Water	2.44% 90g	2.14% 79.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Carrots vs Peaches, canned, heavy syrup pack, solids and liquids:

• Boiled and Drained Carrots have 50.1 times more Vitamin A, 6 times more Vitamin B1, 1.8 times more Vitamin B2, 4.6 times more Vitamin B5, 8.1 times more Vitamin B6, 4.7 times more Vitamin B9, 1.3 times more Vitamin C, 2.1 times more Vitamin E and 8.1 times more Vitamin K than Peaches, canned, heavy syrup pack, solids and liquids.
• Both Boiled and Drained Carrots and Peaches, canned, heavy syrup pack, solids and liquids have similar amounts of Vitamin B3 per 100 g.
• Both Boiled and Drained Carrots as well as Peaches, canned, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Carrots vs Peaches, canned, heavy syrup pack, solids and liquids:

• Boiled and Drained Carrots have 10 times more Calcium, 7 times more Fluoride, 1.3 times more Iron, 2 times more Magnesium, 3.4 times more Manganese, 2.7 times more Phosphorus, 2.6 times more Potassium, 2.3 times more Selenium, 9.7 times more Sodium and 2.2 times more Zinc than Peaches, canned, heavy syrup pack, solids and liquids.
• While Peaches, canned, heavy syrup pack, solids and liquids contain 3 times more Copper than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Peaches, canned, heavy syrup pack, solids and liquids have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Carrots have 2.3 times more Fiber and 1.7 times more Protein than Peaches, canned, heavy syrup pack, solids and liquids.
• While Peaches, canned, heavy syrup pack, solids and liquids contain 2.1 times more Energy, 2.4 times more Carbohydrate and 5.4 times more Sugars than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Peaches, canned, heavy syrup pack, solids and liquids have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.