Comparing Nutrients in 300 calories Boiled Carrots VS Bottled Pomegranate Juice

Weight per 300 calories

• Boiled Carrots: 857g
• Bottled Pomegranate Juice: 556g

Bottled Pomegranate Juice has 1.5 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.

Discover which food has more nutrients per 300 calories - Boiled Carrots or Bottled Pomegranate Juice?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Bottled Pomegranate Juice	1%	5%	94%

Macro Nutrients

	Boiled Carrots	Bottled Pomegranate Juice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	1.66% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	1.34% 0.43g	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	1.63% 0.28g	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	56% 73g	130g per day for Men 19-50 years
Sugars	40.8% 29.6g	97% 70.3g	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	49% 35.4g	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	% 35g	g per day for Men 19-50 years
Sucrose	% 23g	% 0g	g per day for Men 19-50 years
Fiber	67.7% 25.7g	1.46% 0.56g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	1.5% 0.83g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Bottled Pomegranate Juice	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	6.94% 0.083mg	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	8.1% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.8% 2mg	31.7% 1.6mg	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	33.3% 133μg	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	0.62% 0.56mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 117μg	48% 57.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Bottled Pomegranate Juice	Recommended Dietary Allowance
Calcium	25.7% 257mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	16% 0.15mg	13% 0.12mg	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	6.94% 0.56mg	8mg per day for Men 19-50 years
Magnesium	20.4% 85.7mg	9.26% 39mg	420mg per day for Men 19-50 years
Manganese	57.8% 1.33mg	23% 0.53mg	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	8.73% 61mg	700mg per day for Men 19-50 years
Potassium	59.2% 2014mg	35% 1189mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	3.03% 1.67μg	55μg per day for Men 19-50 years
Sodium	33% 497mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	15.6% 1.7mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	21% 773g	13% 478g	3700g per day for Men 19-50 years

Boiled Carrots VS Bottled Pomegranate Juice Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Carrots or Bottled Pomegranate Juice?

Lets compare vitamin content per 300 calories of Boiled Carrots vs Bottled Pomegranate Juice:

• 300 calories of Boiled Carrots have more Vitamin A, 6.8 times more Vitamin B1, 4.5 times more Vitamin B2, 4.3 times more Vitamin B3, 1.3 times more Vitamin B5, 5.9 times more Vitamin B6, 55.5 times more Vitamin C, 4.2 times more Vitamin E and 2 times more Vitamin K than Bottled Pomegranate Juice.
• Both Boiled Carrots and Bottled Pomegranate Juice provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Bottled Pomegranate Juice have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Carrots as well as Bottled Pomegranate Juice have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Carrots vs Bottled Pomegranate Juice:

• 300 calories of Boiled Carrots have 4.2 times more Calcium, 1.2 times more Copper, 5.2 times more Iron, 2.2 times more Magnesium, 2.5 times more Manganese, 4.2 times more Phosphorus, 1.7 times more Potassium, 3.6 times more Selenium, 9.9 times more Sodium, 3.4 times more Zinc and 1.6 times more Water than Bottled Pomegranate Juice.
• 300 calories of Bottled Pomegranate Juice lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Carrots have 46.3 times more Fiber and 7.8 times more Protein than Bottled Pomegranate Juice.
• While 300 kcal of Bottled Pomegranate Juice contain 2.4 times more Sugars and 11.5 times more Fructose than Boiled and Drained Carrots.
• Both Boiled Carrots and Bottled Pomegranate Juice offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Bottled Pomegranate Juice provide inadequate amounts of Fiber and Protein
• Both Boiled and Drained Carrots as well as Bottled Pomegranate Juice provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.