Comparing Nutrients in 100 grams Carrots VS English muffins, whole grain white

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
English muffins, whole grain white	11%	6%	83%

Macro Nutrients

	Carrots	English muffins, whole grain white	Recommended Dietary Allowance
Energy	1.4% 41kcal	8.45% 245kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	1.8% 1.75g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.37% 9.6g	38.6% 50g	130g per day for Men 19-50 years
Sugars	6.54% 4.74g	2.4% 1.75g	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	0.76% 0.55g	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	% 0.59g	NA	g per day for Men 19-50 years
Sucrose	% 3.6g	NA	g per day for Men 19-50 years
Fiber	7.37% 2.8g	9.2% 3.5g	38g per day for Men 19-50 years
Protein	1.66% 0.93g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Carrots	English muffins, whole grain white	Recommended Dietary Allowance
Vitamin A	93% 835μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	13.8% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.14% 0.98mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.46% 0.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	4.3% 0.056mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.4% 2.22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.75% 19μg	17.5% 70μg	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	6.56% 5.9mg	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	4.4% 0.66mg	1.67% 0.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	1.9% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	English muffins, whole grain white	Recommended Dietary Allowance
Calcium	3.3% 33mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	18.2% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	0.08% 3.2μg	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	3.75% 0.3mg	31.6% 2.53mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	7.86% 33mg	420mg per day for Men 19-50 years
Manganese	6.2% 0.14mg	NA	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	5% 35mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	9.4% 320mg	3.82% 130mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	31.5% 17.3μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	25.7% 386mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	8.8% 0.97mg	11mg per day for Men 19-50 years
Water	2.4% 88.3g	1.07% 39.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Carrots vs English muffins, whole grain white:

• Raw Carrots have more Vitamin A, 2.5 times more Vitamin B6, more Vitamin C, 2.6 times more Vitamin E and 5.7 times more Vitamin K than English muffins, whole grain white.
• While English muffins, whole grain white contain 4 times more Vitamin B1, 3.1 times more Vitamin B2, 2.1 times more Vitamin B3 and 3.7 times more Vitamin B9 than Raw Carrots.
• Both Raw Carrots as well as English muffins, whole grain white have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Carrots vs English muffins, whole grain white:

• Raw Carrots have 2.5 times more Potassium and 2.2 times more Water than English muffins, whole grain white.
• While English muffins, whole grain white contain 4.2 times more Calcium, 3.6 times more Copper, 8.4 times more Iron, 2.8 times more Magnesium, 3.6 times more Phosphorus, 173 times more Selenium, 5.6 times more Sodium and 4 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 100 grams:

• Raw Carrots have 2.7 times more Sugars than English muffins, whole grain white.
• While English muffins, whole grain white contain 6 times more Energy, 7.3 times more Fat, 5.2 times more Carbohydrate, 1.3 times more Fiber and 7.5 times more Protein than Raw Carrots.
• Both Raw Carrots as well as English muffins, whole grain white have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.