Comparing Nutrients in 100 calories Sweeteners, sugar substitute, granulated, brown VS Boiled Carrots

Weight per 100 calories

• Sweeteners, sugar substitute, granulated, brown: 29g
• Boiled Carrots: 286g

Sweeteners, sugar substitute, granulated, brown have 9.9 times more energy per 100g than Boiled Carrots. It has high energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 100 calories - Sweeteners, sugar substitute, granulated, brown or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Sweeteners, sugar substitute, granulated, brown	2%	0%	98%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Sweeteners, sugar substitute, granulated, brown	Boiled Carrots	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.53% 0.51g	97g per day for Men 19-50 years
Saturated Fat	NA	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	NA	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	NA	1.46% 0.25g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.8% 24.4g	18% 23.5g	130g per day for Men 19-50 years
Sugars	1.6% 1.16g	13.6% 9.86g	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% 0g	1.4% 1.03g	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	% 0.31g	% 1.14g	g per day for Men 19-50 years
Sucrose	% 0g	% 7.7g	g per day for Men 19-50 years
Fiber	0.46% 0.17g	22.6% 8.57g	38g per day for Men 19-50 years
Protein	1.06% 0.59g	3.88% 2.17g	56g per day for Men 19-50 years

Vitamins

	Sweeteners, sugar substitute, granulated, brown	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	NA	270% 2434μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.36% 0.004mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.33% 0.004mg	9.67% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.46% 0.023mg	13.3% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.33% 0.004mg	33.6% 0.44mg	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	NA	10% 40μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	11.4% 10.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	19.6% 2.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	32.6% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweeteners, sugar substitute, granulated, brown	Boiled Carrots	Recommended Dietary Allowance
Calcium	25.3% 253mg	8.57% 85.7mg	1000mg per day for Men 19-50 years
Copper	0.22% 0.002mg	5.4% 0.049mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.4% 136μg	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	0.58% 0.046mg	12% 0.97mg	8mg per day for Men 19-50 years
Magnesium	0.41% 1.73mg	6.8% 28.6mg	420mg per day for Men 19-50 years
Manganese	0.28% 0.006mg	19.3% 0.44mg	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	0.33% 2.3mg	12.2% 85.7mg	700mg per day for Men 19-50 years
Potassium	0.33% 11.2mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	NA	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	11% 165mg	11% 166mg	1500mg per day for Men 19-50 years
Zinc	0.1% 0.012mg	5.2% 0.57mg	11mg per day for Men 19-50 years
Water	0.071% 2.63g	6.96% 258g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Sweeteners, sugar substitute, granulated, brown vs Boiled Carrots:

• Boiled and Drained Carrots contain 43.6 times more Vitamin B1, 29.1 times more Vitamin B2, 28.8 times more Vitamin B5 and 101.1 times more Vitamin B6 than Sweeteners, sugar substitute, granulated, brown.

Comparing minerals per 100 calories for Sweeteners, sugar substitute, granulated, brown vs Boiled Carrots:

• Sweeteners, sugar substitute, granulated, brown have 3 times more Calcium than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 24.1 times more Copper, 21.1 times more Iron, 16.5 times more Magnesium, 69.9 times more Manganese, 37.2 times more Phosphorus, 59.7 times more Potassium, 49.6 times more Zinc and 97.8 times more Water than Sweeteners, sugar substitute, granulated, brown.
• Both Sweeteners, sugar substitute, granulated, brown and Boiled and Drained Carrots have similar amounts of Sodium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Carrots contain 8.5 times more Sugars, more Fructose, 49.6 times more Fiber and 3.7 times more Protein than Sweeteners, sugar substitute, granulated, brown.
• Both Sweeteners, sugar substitute, granulated, brown and Boiled and Drained Carrots have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Sweeteners, sugar substitute, granulated, brown as well as Boiled and Drained Carrots have insufficient amounts of Fat, Glucose and Sucrose in 100 kcal.