Comparing Nutrients in 100 grams Boiled Carrots VS Dried Oregano Spices

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Dried Oregano Spices	10%	11%	79%

Macro Nutrients

	Boiled Carrots	Dried Oregano Spices	Recommended Dietary Allowance
Energy	1.2% 35kcal	9.14% 265kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	4.4% 4.3g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	4.85% 1.55g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	39% 0.62g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	4.4% 0.75g	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	53% 69g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	5.64% 4.1g	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	1.56% 1.13g	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	% 1.9g	g per day for Men 19-50 years
Sucrose	% 2.7g	% 0.91g	g per day for Men 19-50 years
Fiber	7.9% 3g	112% 42.5g	38g per day for Men 19-50 years
Protein	1.36% 0.76g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Dried Oregano Spices	Recommended Dietary Allowance
Vitamin A	95% 852μg	9.44% 85μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.03% 0.65mg	29% 4.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	80.3% 1.04mg	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	59.3% 237μg	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	2.56% 2.3mg	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	122% 18.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.4% 13.7μg	518% 622μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Dried Oregano Spices	Recommended Dietary Allowance
Calcium	3% 30mg	160% 1597mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	70.3% 0.63mg	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	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	217% 5mg	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	21% 148mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	37% 1260mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	8.2% 4.5μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	1.67% 25mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	2.44% 90g	0.27% 9.93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Carrots vs Dried Oregano Spices:

• Boiled and Drained Carrots have 10 times more Vitamin A and 1.6 times more Vitamin C than Dried Oregano Spices.
• While Dried Oregano Spices contain 2.7 times more Vitamin B1, 12 times more Vitamin B2, 7.2 times more Vitamin B3, 4 times more Vitamin B5, 6.8 times more Vitamin B6, 16.9 times more Vitamin B9, 17.7 times more Vitamin E and 45.4 times more Vitamin K than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Dried Oregano Spices have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Carrots vs Dried Oregano Spices:

• Boiled and Drained Carrots have 2.3 times more Sodium and 9.1 times more Water than Dried Oregano Spices.
• While Dried Oregano Spices contain 53.2 times more Calcium, 37.2 times more Copper, 108.2 times more Iron, 27 times more Magnesium, 32.2 times more Manganese, 4.9 times more Phosphorus, 5.4 times more Potassium, 6.4 times more Selenium and 13.5 times more Zinc than Boiled and Drained Carrots.

Comparison of macro-nutrients per 100 grams:

• Dried Oregano Spices contain 7.6 times more Energy, 23.8 times more Fat, 51.7 times more Saturated Fat, 621 times more Omega 3, 8.6 times more Omega 6, 8.4 times more Carbohydrate, 3.1 times more Fructose, 14.2 times more Fiber and 11.8 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Dried Oregano Spices have similar amounts of Sugars per 100 g.
• Both Boiled and Drained Carrots as well as Dried Oregano Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.