Comparing Nutrients in 300 calories Boiled Carrots VS Malt beverage, includes non-alcoholic beer

Weight per 300 calories

• Boiled Carrots: 857g
• Malt beverage, includes non-alcoholic beer: 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 Malt beverage, includes non-alcoholic beer?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Malt beverage, includes non-alcoholic beer	2%	3%	95%

Macro Nutrients

	Boiled Carrots	Malt beverage, includes non-alcoholic beer	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	0.61% 0.19g	32g per day for Men 19-50 years
Omega 3	0.54% 0.009g	3.04% 0.049g	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	2.4% 0.41g	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	50.2% 65.3g	130g per day for Men 19-50 years
Sugars	40.8% 29.6g	90% 65.3g	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	3.04% 1.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Malt beverage, includes non-alcoholic beer	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	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	56.4% 9.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.8% 2mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	17% 0.22mg	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	28.4% 114μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	6.76% 0.16μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	34.3% 31mg	4.5% 4.05mg	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	Malt beverage, includes non-alcoholic beer	Recommended Dietary Allowance
Calcium	25.7% 257mg	5.68% 56.8mg	1000mg per day for Men 19-50 years
Copper	16% 0.15mg	7.2% 0.065mg	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	6.1% 0.49mg	8mg per day for Men 19-50 years
Magnesium	20.4% 85.7mg	13.5% 56.8mg	420mg per day for Men 19-50 years
Manganese	57.8% 1.33mg	4.6% 0.11mg	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	18.5% 130mg	700mg per day for Men 19-50 years
Potassium	59.2% 2014mg	1.9% 65mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	17.7% 9.73μg	55μg per day for Men 19-50 years
Sodium	33% 497mg	7.03% 105mg	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	20% 739g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Carrots vs Malt beverage, includes non-alcoholic beer:

• Boiled and Drained Carrots have more Vitamin A, 4.4 times more Vitamin B1, 6.6 times more Vitamin B5, 6 times more Vitamin B6, 7.6 times more Vitamin C, more Vitamin E and more Vitamin K than Malt beverage, includes non-alcoholic beer.
• While Malt beverage, includes non-alcoholic beer contain 1.6 times more Vitamin B3 and more Vitamin B12 than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Malt beverage, includes non-alcoholic beer have similar amounts of Vitamin B2 and Vitamin B9 per 300 kcal.
• Both Boiled and Drained Carrots as well as Malt beverage, includes non-alcoholic beer have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Carrots vs Malt beverage, includes non-alcoholic beer:

• Boiled and Drained Carrots have 4.5 times more Calcium, 2.2 times more Copper, 6 times more Iron, 1.5 times more Magnesium, 12.6 times more Manganese, 2 times more Phosphorus, 31.1 times more Potassium, 4.7 times more Sodium and 10.6 times more Zinc than Malt beverage, includes non-alcoholic beer.
• While Malt beverage, includes non-alcoholic beer contain 1.6 times more Selenium than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Malt beverage, includes non-alcoholic beer have similar amounts of Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Carrots have 1.8 times more Omega 6, more Fiber and 3.8 times more Protein than Malt beverage, includes non-alcoholic beer.
• While Malt beverage, includes non-alcoholic beer contain 5.7 times more Omega 3 and 2.2 times more Sugars than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Malt beverage, includes non-alcoholic beer have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Boiled and Drained Carrots as well as Malt beverage, includes non-alcoholic beer have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.