Comparing Nutrients in 100 grams Boiled Carrots VS Unenriched Bleached 15% Protein White (industrial) Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Unenriched Bleached 15% Protein White (industrial) Wheat Flour	17%	4%	79%

Macro Nutrients

	Boiled Carrots	Unenriched Bleached 15% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Energy	1.2% 35kcal	12.5% 362kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	1.45% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	4.1% 0.7g	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	53.8% 70g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	1.27% 0.92g	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	0.041% 0.03g	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	% 0.03g	g per day for Men 19-50 years
Sucrose	% 2.7g	% 0.15g	g per day for Men 19-50 years
Fiber	7.9% 3g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	1.36% 0.76g	27.4% 15.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Unenriched Bleached 15% Protein White (industrial) Wheat 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	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	5.54% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.03% 0.65mg	7.5% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	8.54% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	3.46% 0.045mg	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	7.75% 31μg	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	0.33% 0.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.4% 13.7μg	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Unenriched Bleached 15% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Calcium	3% 30mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	21.7% 0.2mg	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	15.8% 1.26mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	9.05% 38mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	24.7% 0.57mg	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	18.3% 128mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	3.53% 120mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	10.5% 1.16mg	11mg per day for Men 19-50 years
Water	2.44% 90g	0.35% 13g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Carrots vs Unenriched Bleached 15% Protein White (industrial) Wheat Flour:

• Boiled and Drained Carrots have more Vitamin A, 3.4 times more Vitamin B6, more Vitamin C, 20.6 times more Vitamin E and 45.7 times more Vitamin K than Unenriched Bleached 15% Protein White (industrial) Wheat Flour.
• While Unenriched Bleached 15% Protein White (industrial) Wheat Flour contains 2.9 times more Vitamin B1, 1.6 times more Vitamin B2, 1.9 times more Vitamin B3, 1.8 times more Vitamin B5 and 2.2 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Unenriched Bleached 15% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Carrots vs Unenriched Bleached 15% Protein White (industrial) Wheat Flour:

• Boiled and Drained Carrots have 1.8 times more Calcium, 2 times more Potassium, 29 times more Sodium and 7 times more Water than Unenriched Bleached 15% Protein White (industrial) Wheat Flour.
• While Unenriched Bleached 15% Protein White (industrial) Wheat Flour contains 11.5 times more Copper, 3.7 times more Iron, 3.8 times more Magnesium, 3.7 times more Manganese, 4.3 times more Phosphorus, 40.1 times more Selenium and 5.8 times more Zinc than Boiled and Drained Carrots.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Carrots have 3.8 times more Sugars and 1.3 times more Fiber than Unenriched Bleached 15% Protein White (industrial) Wheat Flour.
• While Unenriched Bleached 15% Protein White (industrial) Wheat Flour contains 10.3 times more Energy, 7.8 times more Fat, 17 times more Omega 3, 8 times more Omega 6, 8.5 times more Carbohydrate and 20.2 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Unenriched Bleached 15% Protein White (industrial) Wheat Flour have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.