Comparing Nutrients in 300 calories Boiled Carrots VS Table Wine

Weight per 300 calories

• Boiled Carrots: 857g
• Table Wine: 361g

All Table Wine has 2.4 times more energy per unit of mass than Boiled and Drained Carrots, which is average in comparison to other foods. Boiled Carrots having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Table Wine	3%	0%	97%

Macro Nutrients

	Boiled Carrots	Table Wine	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.54% 0.009g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.5g	7.56% 9.83g	130g per day for Men 19-50 years
Sugars	40.8% 29.6g	3.94% 2.86g	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	4.26% 3.1g	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	% 3.43g	NA	g per day for Men 19-50 years
Sucrose	% 23g	NA	g per day for Men 19-50 years
Fiber	67.7% 25.7g	0% 0g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	0.45% 0.25g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Table Wine	Recommended Dietary Allowance
Vitamin A	811% 7303μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.57mg	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	3.75% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.8% 2mg	2.67% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	15% 0.2mg	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	30% 120μg	0.9% 3.6μg	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	34.3% 31mg	0% 0mg	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	59% 8.83mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 117μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Table Wine	Recommended Dietary Allowance
Calcium	25.7% 257mg	2.9% 29mg	1000mg per day for Men 19-50 years
Copper	16% 0.15mg	2.8% 0.025mg	0.9mg per day for Men 19-50 years
Fluoride	10% 407μg	14% 554μg	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	36.4% 2.9mg	16.7% 1.34mg	8mg per day for Men 19-50 years
Magnesium	20.4% 85.7mg	9.47% 39.8mg	420mg per day for Men 19-50 years
Manganese	57.8% 1.33mg	19.5% 0.45mg	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	36.7% 257mg	10.3% 72.3mg	700mg per day for Men 19-50 years
Potassium	59.2% 2014mg	10.5% 358mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	1.3% 0.72μg	55μg per day for Men 19-50 years
Sodium	33% 497mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	15.6% 1.7mg	4.27% 0.47mg	11mg per day for Men 19-50 years
Water	21% 773g	8.46% 313g	3700g per day for Men 19-50 years

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

• Boiled and Drained Carrots have more Vitamin A, 31.3 times more Vitamin B1, 4.5 times more Vitamin B2, 9.2 times more Vitamin B3, 14.9 times more Vitamin B5, 6.7 times more Vitamin B6, 33.2 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than All Table Wine.
• Both Boiled and Drained Carrots as well as All Table Wine have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Carrots vs Table Wine:

• Boiled and Drained Carrots have 8.9 times more Calcium, 5.8 times more Copper, 2.2 times more Iron, 2.2 times more Magnesium, 3 times more Manganese, 3.6 times more Phosphorus, 5.6 times more Potassium, 8.3 times more Selenium, 27.5 times more Sodium, 3.6 times more Zinc and 2.5 times more Water than All Table Wine.
• While All Table Wine contains 1.4 times more Fluoride than Boiled and Drained Carrots.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Carrots have more Omega 6, 7.2 times more Carbohydrate, 10.4 times more Sugars, more Fiber and 25.7 times more Protein than All Table Wine.
• Both Boiled and Drained Carrots and All Table Wine have similar amounts of Energy per 300 kcal.
• Both Boiled and Drained Carrots as well as All Table Wine have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.