Comparing Nutrients in 100 grams Boiled Carrots VS Low Fat Peanut Flour

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Low Fat Peanut Flour	30%	43%	27%

Macro Nutrients

	Boiled Carrots	Low Fat Peanut Flour	Recommended Dietary Allowance
Energy	1.2% 35kcal	14.8% 428kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	22.6% 22g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	9.5% 3.04g	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	40.7% 6.9g	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	24% 31.3g	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	41.6% 16g	38g per day for Men 19-50 years
Protein	1.36% 0.76g	60.4% 33.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Low Fat Peanut 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	38% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	13.2% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.03% 0.65mg	72% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	31% 1.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	23.4% 0.3mg	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	33.3% 133μg	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	Low Fat Peanut Flour	Recommended Dietary Allowance
Calcium	3% 30mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	227% 2.04mg	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	59.3% 4.74mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	184% 4.23mg	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	72.6% 508mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	40% 1358mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	13% 7.1μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	54.5% 6mg	11mg per day for Men 19-50 years
Water	2.44% 90g	0.21% 7.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Low Fat Peanut Flour per 100 g

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

Lets compare vitamin content per 100 grams of Boiled Carrots vs Low Fat Peanut Flour:

• 100 grams of Boiled Carrots have more Vitamin A and more Vitamin C than Low Fat Peanut Flour.
• While 100 g of Low Fat Peanut Flour contain 6.9 times more Vitamin B1, 3.9 times more Vitamin B2, 17.8 times more Vitamin B3, 6.6 times more Vitamin B5, 2 times more Vitamin B6 and 9.5 times more Vitamin B9 than Boiled and Drained Carrots.
• 100 grams of Low Fat Peanut Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Carrots as well as Low Fat Peanut Flour have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Carrots vs Low Fat Peanut Flour:

• 100 grams of Boiled Carrots have 58 times more Sodium and 11.6 times more Water than Low Fat Peanut Flour.
• While 100 g of Low Fat Peanut Flour contain 4.3 times more Calcium, 119.9 times more Copper, 13.9 times more Iron, 4.8 times more Magnesium, 27.3 times more Manganese, 16.9 times more Phosphorus, 5.8 times more Potassium, 10.1 times more Selenium and 30 times more Zinc than Boiled and Drained Carrots.
• 100 grams of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 g of Low Fat Peanut Flour contain 12.2 times more Energy, 121.7 times more Fat, 101.3 times more Saturated Fat, 79.5 times more Omega 6, 3.8 times more Carbohydrate, 5.3 times more Fiber and 44.5 times more Protein than Boiled and Drained Carrots.
• 100 grams of Boiled Carrots provide inadequate amounts of Energy, Omega 6 and Protein
• Both Boiled and Drained Carrots as well as Low Fat Peanut Flour provide inadequate amounts of Omega 3 in 100 grams.