Comparing Nutrients in 300 calories Microwave Cooked Apples no skin VS Boiled Carrots

Weight per 300 calories

• Microwave Cooked Apples no skin: 536g
• Boiled Carrots: 857g

Microwave Cooked Apples no skin have 1.6 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 - Microwave Cooked Apples no skin or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Microwave Cooked Apples no skin	2%	6%	92%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Microwave Cooked Apples no skin	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.25g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.36g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	7.03% 0.11g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.54g	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	59.4% 77g	54% 70.5g	130g per day for Men 19-50 years
Sugars	85.8% 62g	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	NA	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	NA	% 3.43g	g per day for Men 19-50 years
Sucrose	NA	% 23g	g per day for Men 19-50 years
Fiber	39.5% 15g	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

	Microwave Cooked Apples no skin	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	1.2% 10.7μg	811% 7303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.53% 0.059mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.04% 0.33mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.93% 0.25mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	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	1.34% 5.36μg	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	1.8% 1.6mg	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	1.8% 0.27mg	59% 8.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.13% 3.75μg	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwave Cooked Apples no skin	Boiled Carrots	Recommended Dietary Allowance
Calcium	2.68% 26.8mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	16% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	11.4% 0.91mg	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	3.83% 16mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	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	6.12% 43mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	14.7% 498mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	2.92% 1.6μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.36% 5.36mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	1.95% 0.21mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	12.3% 453g	21% 773g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Microwave Cooked Apples no skin vs Boiled Carrots:

• Boiled and Drained Carrots contain 681.6 times more Vitamin A, 6.2 times more Vitamin B1, 6.4 times more Vitamin B2, 16.9 times more Vitamin B3, 8.1 times more Vitamin B5, 5.3 times more Vitamin B6, 22.4 times more Vitamin B9, 19.2 times more Vitamin C, 33 times more Vitamin E and 31.3 times more Vitamin K than Microwave cooked raw apples without skin.
• Both Microwave cooked raw apples without 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 Microwave Cooked Apples no skin vs Boiled Carrots:

• Microwave cooked raw apples without skin have 1.7 times more Copper than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 9.6 times more Calcium, 3.2 times more Iron, 5.3 times more Magnesium, 1.7 times more Manganese, 6 times more Phosphorus, 4 times more Potassium, 3.7 times more Selenium, 92.8 times more Sodium, 8 times more Zinc and 1.7 times more Water than Microwave cooked raw apples without skin.

Comparison of macro-nutrients per 300 calories:

• Microwave cooked raw apples without skin have 13.1 times more Omega 3 and 2.1 times more Sugars than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.4 times more Omega 6, 1.7 times more Fiber and 4.3 times more Protein than Microwave cooked raw apples without skin.
• Both Microwave cooked raw apples without skin and Boiled and Drained Carrots have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Microwave cooked raw apples without skin as well as Boiled and Drained Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.