Comparing Nutrients in 300 calories Boiled Carrots VS Fast-food Cola

Weight per 300 calories

• Boiled Carrots: 857g
• Fast-food Cola: 811g

Both foods have similar energy densities which is low in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Fast-food Cola	1%	0%	99%

Macro Nutrients

	Boiled Carrots	Fast-food Cola	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	0.17% 0.16g	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	59.6% 77.5g	130g per day for Men 19-50 years
Sugars	40.8% 29.6g	100% 72.7g	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	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	1% 0.57g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Fast-food Cola	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.8% 2mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	0% 0mg	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% 0μg	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	Fast-food Cola	Recommended Dietary Allowance
Calcium	25.7% 257mg	1.62% 16.2mg	1000mg per day for Men 19-50 years
Copper	16% 0.15mg	0.9% 0.008mg	0.9mg per day for Men 19-50 years
Fluoride	10% 407μg	11.6% 462μg	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	11% 0.89mg	8mg per day for Men 19-50 years
Magnesium	20.4% 85.7mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	57.8% 1.33mg	0.71% 0.016mg	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	11.6% 81mg	700mg per day for Men 19-50 years
Potassium	59.2% 2014mg	0.48% 16.2mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	1.47% 0.81μg	55μg per day for Men 19-50 years
Sodium	33% 497mg	2.16% 32.4mg	1500mg per day for Men 19-50 years
Zinc	15.6% 1.7mg	1.47% 0.16mg	11mg per day for Men 19-50 years
Water	21% 773g	19.8% 732g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Carrots vs Fast-food Cola:

• Boiled and Drained Carrots have more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Carbonated Fast-food Cola.
• Both Boiled and Drained Carrots as well as Carbonated Fast-food Cola have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Carrots vs Fast-food Cola:

• Boiled and Drained Carrots have 15.9 times more Calcium, 18 times more Copper, 3.3 times more Iron, more Magnesium, 81.9 times more Manganese, 3.2 times more Phosphorus, 124.2 times more Potassium, 7.4 times more Selenium, 15.3 times more Sodium and 10.6 times more Zinc than Carbonated Fast-food Cola.
• Both Boiled and Drained Carrots and Carbonated Fast-food Cola have similar amounts of Fluoride and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Carrots have more Omega 6, more Fiber and 11.5 times more Protein than Carbonated Fast-food Cola.
• While Carbonated Fast-food Cola contains 2.5 times more Sugars than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Carbonated Fast-food Cola have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Boiled and Drained Carrots as well as Carbonated Fast-food Cola have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.