Comparing Nutrients in 300 calories Boiled Carrots VS Dried Ginkgo Nuts

Weight per 300 calories

• Boiled Carrots: 857g
• Dried Ginkgo Nuts: 86.2g

Dried Ginkgo Nuts have 9.9 times more energy per unit of mass than Boiled and Drained Carrots, which is high in comparison to other foods. Boiled Carrots having low energy density.

Discover which food has more nutrients per 300 calories - Boiled Carrots or Dried Ginkgo Nuts?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Dried Ginkgo Nuts	12%	5%	83%

Macro Nutrients

	Boiled Carrots	Dried Ginkgo Nuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	1.78% 1.72g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	0.54% 0.009g	1.35% 0.022g	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	3.5% 0.59g	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	48% 62.5g	130g per day for Men 19-50 years
Sugars	40.8% 29.6g	NA	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	NA	38g per day for Men 19-50 years
Protein	11.6% 6.5g	16% 8.92g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Dried Ginkgo Nuts	Recommended Dietary Allowance
Vitamin A	811% 7303μg	5.27% 47.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.57mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	11.7% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	63.2% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.8% 2mg	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	42.5% 0.55mg	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	23% 91μg	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	28% 25.3mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 117μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Dried Ginkgo Nuts	Recommended Dietary Allowance
Calcium	25.7% 257mg	1.72% 17.2mg	1000mg per day for Men 19-50 years
Copper	16% 0.15mg	51.3% 0.46mg	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	17.2% 1.38mg	8mg per day for Men 19-50 years
Magnesium	20.4% 85.7mg	11% 45.7mg	420mg per day for Men 19-50 years
Manganese	57.8% 1.33mg	8.25% 0.19mg	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	33% 232mg	700mg per day for Men 19-50 years
Potassium	59.2% 2014mg	25.3% 860mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	NA	55μg per day for Men 19-50 years
Sodium	33% 497mg	0.75% 11.2mg	1500mg per day for Men 19-50 years
Zinc	15.6% 1.7mg	5.25% 0.58mg	11mg per day for Men 19-50 years
Water	21% 773g	0.29% 10.7g	3700g per day for Men 19-50 years

Boiled Carrots VS Dried Ginkgo Nuts Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Carrots or Dried Ginkgo Nuts?

Lets compare vitamin content per 300 calories of Boiled Carrots vs Dried Ginkgo Nuts:

• 300 calories of Boiled Carrots have 154 times more Vitamin A, 1.5 times more Vitamin B1, 2.5 times more Vitamin B2, 1.7 times more Vitamin B5, 2.4 times more Vitamin B6, 1.3 times more Vitamin B9 and 1.2 times more Vitamin C than Dried Ginkgo Nuts.
• While 300 kcal of Dried Ginkgo Nuts contain 1.8 times more Vitamin B3 than Boiled and Drained Carrots.
• 300 calories of Dried Ginkgo Nuts have insufficient amounts of Vitamin A
• Both Boiled and Drained Carrots as well as Dried Ginkgo Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Carrots vs Dried Ginkgo Nuts:

• 300 calories of Boiled Carrots have 14.9 times more Calcium, 2.1 times more Iron, 1.9 times more Magnesium, 7 times more Manganese, 2.3 times more Potassium, 44.4 times more Sodium, 3 times more Zinc and 72.3 times more Water than Dried Ginkgo Nuts.
• While 300 kcal of Dried Ginkgo Nuts contain 3.2 times more Copper than Boiled and Drained Carrots.
• Both Boiled Carrots and Dried Ginkgo Nuts contain similar levels of Phosphorus per 300 calories.
• 300 calories of Dried Ginkgo Nuts lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Dried Ginkgo Nuts contain 1.4 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and Dried Ginkgo Nuts offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Boiled and Drained Carrots as well as Dried Ginkgo Nuts provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.