Comparing Nutrients in 300 calories Boiled Carrots VS Prune puree

Weight per 300 calories

• Boiled Carrots: 857g
• Prune puree: 117g

Prune puree has 7.3 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.

Which food has more nutrients per 300 calories - Boiled Carrots or Prune puree?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Prune puree	3%	1%	96%

Macro Nutrients

	Boiled Carrots	Prune puree	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	0.24% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	0.058% 0.019g	32g per day for Men 19-50 years
Omega 3	0.54% 0.009g	NA	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	NA	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	58.5% 76g	130g per day for Men 19-50 years
Sugars	40.8% 29.6g	62.8% 45.5g	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	22.4% 16.2g	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	% 26g	g per day for Men 19-50 years
Sucrose	% 23g	NA	g per day for Men 19-50 years
Fiber	67.7% 25.7g	10% 3.85g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	4.38% 2.45g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Prune puree	Recommended Dietary Allowance
Vitamin A	811% 7303μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.57mg	3.9% 0.047mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.8% 2mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	34.3% 31mg	5.58% 5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Prune puree	Recommended Dietary Allowance
Calcium	25.7% 257mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	16% 0.15mg	NA	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	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	20.4% 85.7mg	NA	420mg per day for Men 19-50 years
Manganese	57.8% 1.33mg	NA	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	12% 84mg	700mg per day for Men 19-50 years
Potassium	59.2% 2014mg	29.3% 995mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	NA	55μg per day for Men 19-50 years
Sodium	33% 497mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	15.6% 1.7mg	NA	11mg per day for Men 19-50 years
Water	21% 773g	0.95% 35g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Carrots vs Prune puree:

• Boiled and Drained Carrots have 62.6 times more Vitamin A, 12.1 times more Vitamin B1, 1.9 times more Vitamin B3, 4 times more Vitamin B5 and 6.1 times more Vitamin C than Prune puree.

Comparing minerals per 300 calories for Boiled Carrots vs Prune puree:

• Boiled and Drained Carrots have 7.1 times more Calcium, 3.1 times more Phosphorus, 2 times more Potassium, 18.5 times more Sodium and 22.1 times more Water than Prune puree.
• Both Boiled and Drained Carrots and Prune puree have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Carrots have 6.7 times more Fiber and 2.7 times more Protein than Prune puree.
• While Prune puree contains 1.5 times more Sugars and 5.3 times more Fructose than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Prune puree have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Boiled and Drained Carrots as well as Prune puree have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.