Comparing Nutrients in 100 calories Carrots VS Mammy-apple

Weight per 100 calories

• Carrots: 244g
• Mammy-apple: 196g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 100 calories - Carrots or Mammy-apple?

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Mammy-apple	4%	8%	88%

Macro Nutrients

	Carrots	Mammy-apple	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.59g	1% 0.98g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.078g	0.83% 0.27g	32g per day for Men 19-50 years
Omega 3	0.3% 0.005g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.43% 0.24g	0.91% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.4g	19% 24.5g	130g per day for Men 19-50 years
Sugars	16% 11.6g	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	1.85% 1.34g	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	% 1.44g	NA	g per day for Men 19-50 years
Sucrose	% 8.76g	NA	g per day for Men 19-50 years
Fiber	18% 6.83g	15.5% 5.9g	38g per day for Men 19-50 years
Protein	4.05% 2.27g	1.75% 0.98g	56g per day for Men 19-50 years

Vitamins

	Carrots	Mammy-apple	Recommended Dietary Allowance
Vitamin A	226% 2037μg	2.6% 23.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	3.27% 0.039mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	6.03% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.67mg	4.04% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	18% 5.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11.6% 46.3μg	6.86% 27.5μg	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	16% 14.4mg	30.5% 27.5mg	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	10.7% 1.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27% 32μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Mammy-apple	Recommended Dietary Allowance
Calcium	8.05% 80.5mg	2.16% 21.6mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	18.7% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.8μg	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	9.15% 0.73mg	17% 1.37mg	8mg per day for Men 19-50 years
Magnesium	6.97% 29.3mg	7.47% 31.4mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	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	12% 85.4mg	3.1% 21.6mg	700mg per day for Men 19-50 years
Potassium	23% 780mg	2.7% 92mg	3400mg per day for Men 19-50 years
Selenium	0.44% 0.24μg	2.14% 1.18μg	55μg per day for Men 19-50 years
Sodium	11.2% 168mg	1.96% 29.4mg	1500mg per day for Men 19-50 years
Zinc	5.32% 0.59mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	5.82% 215g	4.57% 169g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Carrots vs Mammy-apple:

• Raw Carrots have 86.6 times more Vitamin A, 4.1 times more Vitamin B1, 1.8 times more Vitamin B2, 3.1 times more Vitamin B3, 3.3 times more Vitamin B5, 1.7 times more Vitamin B6 and 1.7 times more Vitamin B9 than Raw Mammy-apple.
• While Raw Mammy-apple contains 1.9 times more Vitamin C than Raw Carrots.
• Both Raw Carrots as well as Raw Mammy-apple have insufficient amounts of Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Carrots vs Mammy-apple:

• Raw Carrots have 3.7 times more Calcium, 4 times more Phosphorus, 8.5 times more Potassium, 5.7 times more Sodium, 3 times more Zinc and 1.3 times more Water than Raw Mammy-apple.
• While Raw Mammy-apple contains 1.5 times more Copper, 1.9 times more Iron and 4.8 times more Selenium than Raw Carrots.
• Both Raw Carrots and Raw Mammy-apple have similar amounts of Magnesium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Carrots have 1.6 times more Omega 6 and 2.3 times more Protein than Raw Mammy-apple.
• While Raw Mammy-apple contains 1.7 times more Fat than Raw Carrots.
• Both Raw Carrots and Raw Mammy-apple have similar amounts of Energy, Carbohydrate and Fiber per 100 kcal.
• Both Raw Carrots as well as Raw Mammy-apple have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.