Comparing Nutrients in 100 grams Boiled Carrots VS Tostada shells, corn

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Tostada shells, corn	5%	43%	52%

Macro Nutrients

	Boiled Carrots	Tostada shells, corn	Recommended Dietary Allowance
Energy	1.2% 35kcal	16.3% 474kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	24% 23.4g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	22% 7g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	7.75% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	47.2% 8.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	6.32% 8.22g	49.6% 64.4g	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	15.3% 5.8g	38g per day for Men 19-50 years
Protein	1.36% 0.76g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Tostada shells, corn	Recommended Dietary Allowance
Vitamin A	95% 852μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	29.4% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	7.23% 0.094mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.03% 0.65mg	9.7% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	3.82% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	28% 0.36mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4% 3.6mg	NA	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	Tostada shells, corn	Recommended Dietary Allowance
Calcium	3% 30mg	7.6% 76mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	16.4% 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	19% 1.53mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	18% 76mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	15.8% 0.36mg	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	29% 203mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	6.97% 237mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	4% 2.2μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	43.8% 657mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	2.44% 90g	0.09% 3.32g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Carrots vs Tostada shells, corn:

• Boiled and Drained Carrots have 1.2 times more Vitamin B5 than Tostada shells, corn.
• While Tostada shells, corn contain 5.3 times more Vitamin B1, 2.1 times more Vitamin B2, 2.4 times more Vitamin B3 and 2.4 times more Vitamin B6 than Boiled and Drained Carrots.

Comparing minerals per 100 grams for Boiled Carrots vs Tostada shells, corn:

• Boiled and Drained Carrots have 27.2 times more Water than Tostada shells, corn.
• While Tostada shells, corn contain 2.5 times more Calcium, 8.7 times more Copper, 4.5 times more Iron, 7.6 times more Magnesium, 2.3 times more Manganese, 6.8 times more Phosphorus, 3.1 times more Selenium, 11.3 times more Sodium and 6.2 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Tostada shells, corn have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Tostada shells, corn contain 13.5 times more Energy, 129.9 times more Fat, 233.7 times more Saturated Fat, 124 times more Omega 3, 92.2 times more Omega 6, 7.8 times more Carbohydrate, 1.9 times more Fiber and 8.1 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Tostada shells, corn have insufficient amounts of Glucose and Sucrose in 100 g.