Comparing Nutrients in 100 grams Boiled Carrots VS Syrups, table blends, corn, refiner, and sugar

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Syrups, table blends, corn, refiner, and sugar	0%	0%	100%

Macro Nutrients

	Boiled Carrots	Syrups, table blends, corn, refiner, and sugar	Recommended Dietary Allowance
Energy	1.2% 35kcal	11% 319kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	NA	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	NA	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	64.5% 84g	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	0% 0g	38g per day for Men 19-50 years
Protein	1.36% 0.76g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Syrups, table blends, corn, refiner, and sugar	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	0.5% 0.006mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	3.6% 0.047mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.03% 0.65mg	0.13% 0.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	0.7% 0.035mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	0.69% 0.009mg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Syrups, table blends, corn, refiner, and sugar	Recommended Dietary Allowance
Calcium	3% 30mg	2.3% 23mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	6.67% 0.06mg	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	9.25% 0.74mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	3.83% 0.088mg	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	1.14% 8mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	1.85% 63mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.45% 0.8μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	4.73% 71mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	0.27% 0.03mg	11mg per day for Men 19-50 years
Water	2.44% 90g	0.42% 15.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Syrups, table blends, corn, refiner, and sugar per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Carrots versus 100 g of Syrups, table blends, corn, refiner, and sugar to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Carrots vs Syrups, table blends, corn, refiner, and sugar:

• 100 grams of Boiled Carrots have more Vitamin A, 11 times more Vitamin B1, 32.3 times more Vitamin B3, 6.6 times more Vitamin B5, 17 times more Vitamin B6, 4.7 times more Vitamin B9 and more Vitamin C than Syrups, table blends, corn, refiner, and sugar.
• Both Boiled Carrots and Syrups, table blends, corn, refiner, and sugar provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Syrups, table blends, corn, refiner, and sugar have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Boiled and Drained Carrots as well as Syrups, table blends, corn, refiner, and sugar have insufficient amounts of Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Boiled Carrots vs Syrups, table blends, corn, refiner, and sugar:

• 100 grams of Boiled Carrots have 1.3 times more Calcium, 1.8 times more Manganese, 3.8 times more Phosphorus, 3.7 times more Potassium and 5.8 times more Water than Syrups, table blends, corn, refiner, and sugar.
• While 100 g of Syrups, table blends, corn, refiner, and sugar contain 3.5 times more Copper and 2.2 times more Iron than Boiled and Drained Carrots.
• Both Boiled Carrots and Syrups, table blends, corn, refiner, and sugar contain similar levels of Magnesium and Sodium per 100 grams.
• 100 grams of Boiled Carrots lack sufficient amounts of Copper
• 100 grams of Syrups, table blends, corn, refiner, and sugar lack sufficient amounts of Phosphorus and Potassium
• Both Boiled and Drained Carrots as well as Syrups, table blends, corn, refiner, and sugar lack sufficient amounts of Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Carrots have more Fiber than Syrups, table blends, corn, refiner, and sugar.
• While 100 g of Syrups, table blends, corn, refiner, and sugar contain 9.1 times more Energy and 10.2 times more Carbohydrate than Boiled and Drained Carrots.
• 100 grams of Boiled Carrots provide inadequate amounts of Energy
• 100 grams of Syrups, table blends, corn, refiner, and sugar provide inadequate amounts of Fiber
• Both Boiled and Drained Carrots as well as Syrups, table blends, corn, refiner, and sugar provide inadequate amounts of Protein in 100 grams.