Comparing Nutrients in 300 calories Apples VS Boiled Carrots

Weight per 300 calories

• Apples: 577g
• Boiled Carrots: 857g

Apples have 1.5 times more energy per 100g than Boiled Carrots. It has low energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 300 calories - Apples or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Apples	2%	3%	95%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Apples	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.98g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	3.25% 0.052g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	1.46% 0.25g	4.4% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.3% 79.7g	54% 70.5g	130g per day for Men 19-50 years
Sugars	82.7% 60g	40.8% 29.6g	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	47% 34g	4.26% 3.1g	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	% 14g	% 3.43g	g per day for Men 19-50 years
Sucrose	% 12g	% 23g	g per day for Men 19-50 years
Fiber	36.4% 14g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	2.68% 1.5g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Apples	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	1.92% 17.3μg	811% 7303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.17% 0.098mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.3% 0.53mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.04% 0.35mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.24mg	101% 1.3mg	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	4.33% 17.3μg	30% 120μg	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	29.5% 26.5mg	34.3% 31mg	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	6.92% 1.04mg	59% 8.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples	Boiled Carrots	Recommended Dietary Allowance
Calcium	3.46% 34.6mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	17.3% 0.16mg	16% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.48% 19μg	10% 407μg	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	8.65% 0.69mg	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	6.87% 29mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	8.78% 0.2mg	57.8% 1.33mg	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	9.07% 63.5mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	18% 617mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.77mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	2.1% 0.23mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	13.3% 494g	21% 773g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Apples vs Boiled Carrots:

• Boiled and Drained Carrots contain 421.9 times more Vitamin A, 5.8 times more Vitamin B1, 2.5 times more Vitamin B2, 10.5 times more Vitamin B3, 5.7 times more Vitamin B5, 5.5 times more Vitamin B6, 6.9 times more Vitamin B9, 8.5 times more Vitamin E and 9.3 times more Vitamin K than Raw Apples with skin.
• Both Raw Apples with skin and Boiled and Drained Carrots have similar amounts of Vitamin C per 300 kcal.
• Both Raw Apples with skin as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Apples vs Boiled Carrots:

• Boiled and Drained Carrots contain 7.4 times more Calcium, 21.4 times more Fluoride, 4.2 times more Iron, 3 times more Magnesium, 6.6 times more Manganese, 4.1 times more Phosphorus, 3.3 times more Potassium, more Selenium, 86.2 times more Sodium, 7.4 times more Zinc and 1.6 times more Water than Raw Apples with skin.
• Both Raw Apples with skin and Boiled and Drained Carrots have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Apples with skin have 6.1 times more Omega 3, 2 times more Sugars and 11 times more Fructose than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 3 times more Omega 6, 1.9 times more Fiber and 4.3 times more Protein than Raw Apples with skin.
• Both Raw Apples with skin and Boiled and Drained Carrots have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Apples with skin as well as Boiled and Drained Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.