Comparing Nutrients in 100 grams Kumquats VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Kumquats	10%	10%	80%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Kumquats	Boiled Carrots	Recommended Dietary Allowance
Energy	2.45% 71kcal	1.2% 35kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.094% 0.03g	32g per day for Men 19-50 years
Omega 3	2.94% 0.047g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.2% 16g	6.32% 8.22g	130g per day for Men 19-50 years
Sugars	13% 9.36g	4.76% 3.45g	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	NA	0.5% 0.36g	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	NA	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 2.7g	g per day for Men 19-50 years
Fiber	17% 6.5g	7.9% 3g	38g per day for Men 19-50 years
Protein	3.36% 1.88g	1.36% 0.76g	56g per day for Men 19-50 years

Vitamins

	Kumquats	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	1.67% 15μg	95% 852μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.1% 0.037mg	5.5% 0.066mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.7% 0.43mg	4.03% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.16% 0.21mg	4.64% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.77% 0.036mg	11.8% 0.15mg	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	4.25% 17μg	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	48.8% 44mg	4% 3.6mg	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	1% 0.15mg	6.87% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11.4% 13.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kumquats	Boiled Carrots	Recommended Dietary Allowance
Calcium	6.2% 62mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	1.9% 0.017mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.2% 47.5μg	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	10.8% 0.86mg	4.25% 0.34mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	5.87% 0.14mg	6.74% 0.16mg	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	2.7% 19mg	4.3% 30mg	700mg per day for Men 19-50 years
Potassium	5.47% 186mg	6.9% 235mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	2.2% 81g	2.44% 90g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Kumquats vs Boiled Carrots:

• Raw Kumquats have 2 times more Vitamin B2, 1.2 times more Vitamin B9 and 12.2 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 56.8 times more Vitamin A, 1.8 times more Vitamin B1, 1.5 times more Vitamin B3, 4.3 times more Vitamin B6, 6.9 times more Vitamin E and more Vitamin K than Raw Kumquats.
• Both Raw Kumquats and Boiled and Drained Carrots have similar amounts of Vitamin B5 per 100 g.
• Both Raw Kumquats as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Kumquats vs Boiled Carrots:

• Raw Kumquats have 2.1 times more Calcium, 5.6 times more Copper, 2.5 times more Iron and 2 times more Magnesium than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.6 times more Phosphorus, 1.3 times more Potassium, more Selenium and 5.8 times more Sodium than Raw Kumquats.
• Both Raw Kumquats and Boiled and Drained Carrots have similar amounts of Manganese, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Kumquats have 2 times more Energy, 47 times more Omega 3, 1.9 times more Carbohydrate, 2.7 times more Sugars, 2.2 times more Fiber and 2.5 times more Protein than Boiled and Drained Carrots.
• Both Raw Kumquats as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.