Comparing Nutrients in 100 grams Carrots VS Passion-fruit, Purple

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Passion-fruit, Purple	8%	6%	86%

Macro Nutrients

	Carrots	Passion-fruit, Purple	Recommended Dietary Allowance
Energy	1.4% 41kcal	3.34% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	0.18% 0.059g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	2.4% 0.41g	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	18% 23.4g	130g per day for Men 19-50 years
Sugars	6.54% 4.74g	15.4% 11g	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	27.4% 10.4g	38g per day for Men 19-50 years
Protein	1.66% 0.93g	3.93% 2.2g	56g per day for Men 19-50 years

Vitamins

	Carrots	Passion-fruit, Purple	Recommended Dietary Allowance
Vitamin A	93% 835μg	7.1% 64μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.14% 0.98mg	9.38% 1.5mg	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	7.7% 0.1mg	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	3.5% 14μg	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	33.3% 30mg	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	0.58% 0.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Passion-fruit, Purple	Recommended Dietary Allowance
Calcium	3.3% 33mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	9.56% 0.086mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	6.9% 29mg	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	9.7% 68mg	700mg per day for Men 19-50 years
Potassium	9.4% 320mg	10.2% 348mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	1.87% 28mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	0.91% 0.1mg	11mg per day for Men 19-50 years
Water	2.4% 88.3g	1.97% 73g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Carrots vs Passion-fruit, Purple:

• Raw Carrots have 13 times more Vitamin A, more Vitamin B1, 1.4 times more Vitamin B6, 1.4 times more Vitamin B9, 33 times more Vitamin E and 18.9 times more Vitamin K than Raw Passion-fruit, Purple.
• While Raw Passion-fruit, Purple contains 2.2 times more Vitamin B2, 1.5 times more Vitamin B3 and 5.1 times more Vitamin C than Raw Carrots.
• Both Raw Carrots as well as Raw Passion-fruit, Purple have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Carrots vs Passion-fruit, Purple:

• Raw Carrots have 2.8 times more Calcium, 2.5 times more Sodium, 2.4 times more Zinc and 1.2 times more Water than Raw Passion-fruit, Purple.
• While Raw Passion-fruit, Purple contains 1.9 times more Copper, 5.3 times more Iron, 2.4 times more Magnesium, 1.9 times more Phosphorus and 6 times more Selenium than Raw Carrots.
• Both Raw Carrots and Raw Passion-fruit, Purple have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Passion-fruit, Purple contains 2.4 times more Energy, 4.1 times more Omega 6, 2.4 times more Carbohydrate, 2.4 times more Sugars, 3.7 times more Fiber and 2.4 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Raw Passion-fruit, Purple have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 100 g.