Comparing Nutrients in 300 calories Boiled Carrots VS Fortified Acai Berry Drink

Weight per 300 calories

• Boiled Carrots: 857g
• Fortified Acai Berry Drink: 484g

Fortified Acai Berry Drink has 1.8 times more energy per unit of mass than Boiled and Drained Carrots, which is low in comparison to other foods. Boiled Carrots having low energy density.

Which food has more nutrients per 300 calories - Boiled Carrots or Fortified Acai Berry Drink?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Fortified Acai Berry Drink	5%	12%	83%

Macro Nutrients

	Boiled Carrots	Fortified Acai Berry Drink	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	4.14% 4g	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	47.8% 62g	130g per day for Men 19-50 years
Sugars	40.8% 29.6g	74% 53.7g	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	44% 32g	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	% 18g	g per day for Men 19-50 years
Sucrose	% 23g	% 3.87g	g per day for Men 19-50 years
Fiber	67.7% 25.7g	15.3% 5.8g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	7.17% 4g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Fortified Acai Berry Drink	Recommended Dietary Allowance
Vitamin A	811% 7303μg	261% 2347μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.57mg	12% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	274% 44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.8% 2mg	322% 16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	409% 5.32mg	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	4.84% 19.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	685% 16.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	34.3% 31mg	226% 204mg	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	358% 53.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 117μg	67.3% 81μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Fortified Acai Berry Drink	Recommended Dietary Allowance
Calcium	25.7% 257mg	9.2% 92mg	1000mg per day for Men 19-50 years
Copper	16% 0.15mg	41% 0.37mg	0.9mg per day for Men 19-50 years
Fluoride	10% 407μg	NA	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	9.68% 0.77mg	8mg per day for Men 19-50 years
Magnesium	20.4% 85.7mg	12.7% 53.2mg	420mg per day for Men 19-50 years
Manganese	57.8% 1.33mg	349% 8.03mg	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	9% 63mg	700mg per day for Men 19-50 years
Potassium	59.2% 2014mg	18.5% 629mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	33% 497mg	4.2% 63mg	1500mg per day for Men 19-50 years
Zinc	15.6% 1.7mg	4.84% 0.53mg	11mg per day for Men 19-50 years
Water	21% 773g	11% 411g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Carrots vs Fortified Acai Berry Drink:

• Boiled and Drained Carrots have 3.1 times more Vitamin A, 3.9 times more Vitamin B1, 1.9 times more Vitamin B2, 6.2 times more Vitamin B9 and 1.5 times more Vitamin K than Fortified Acai Berry Drink.
• While Fortified Acai Berry Drink contains 7.9 times more Vitamin B3, 8.1 times more Vitamin B5, 4.1 times more Vitamin B6, more Vitamin B12, 6.6 times more Vitamin C and 6.1 times more Vitamin E than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Fortified Acai Berry Drink have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Carrots vs Fortified Acai Berry Drink:

• Boiled and Drained Carrots have 2.8 times more Calcium, 3.8 times more Iron, 1.6 times more Magnesium, 4.1 times more Phosphorus, 3.2 times more Potassium, more Selenium, 7.9 times more Sodium, 3.2 times more Zinc and 1.9 times more Water than Fortified Acai Berry Drink.
• While Fortified Acai Berry Drink contains 2.5 times more Copper and 6 times more Manganese than Boiled and Drained Carrots.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Carrots have more Omega 6, 4.4 times more Fiber and 1.6 times more Protein than Fortified Acai Berry Drink.
• While Fortified Acai Berry Drink contains 2.6 times more Fat, 1.8 times more Sugars and 10.3 times more Fructose than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Fortified Acai Berry Drink have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Boiled and Drained Carrots as well as Fortified Acai Berry Drink have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.