Comparing Nutrients in 300 calories Boiled Carrots VS Rowal

Weight per 300 calories

• Boiled Carrots: 857g
• Rowal: 270g

Raw Rowal has 3.2 times more energy per unit of mass than Boiled and Drained Carrots, which is average in comparison to other foods. Boiled Carrots having low energy density.

Discover which food has more nutrients per 300 calories - Boiled Carrots or Rowal?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Rowal	7%	15%	78%

Macro Nutrients

	Boiled Carrots	Rowal	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	5.57% 5.4g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	2.07% 0.66g	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	NA	290mg per day for Men 19-50 years
Carbohydrate	54% 70.5g	49.7% 64.6g	130g per day for Men 19-50 years
Sugars	40.8% 29.6g	52.6% 38g	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	1.86% 1.35g	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	% 2.97g	g per day for Men 19-50 years
Sucrose	% 23g	% 33.8g	g per day for Men 19-50 years
Fiber	67.7% 25.7g	44% 16.8g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Rowal	Recommended Dietary Allowance
Vitamin A	811% 7303μg	5.7% 51.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.57mg	NA	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	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.8% 2mg	NA	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	77.5% 69.7mg	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	Rowal	Recommended Dietary Allowance
Calcium	25.7% 257mg	4.05% 40.5mg	1000mg per day for Men 19-50 years
Copper	16% 0.15mg	318% 2.86mg	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	74.3% 5.95mg	8mg per day for Men 19-50 years
Magnesium	20.4% 85.7mg	20.6% 86.5mg	420mg per day for Men 19-50 years
Manganese	57.8% 1.33mg	18.2% 0.42mg	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	20% 141mg	700mg per day for Men 19-50 years
Potassium	59.2% 2014mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	NA	55μg per day for Men 19-50 years
Sodium	33% 497mg	0.72% 11mg	1500mg per day for Men 19-50 years
Zinc	15.6% 1.7mg	10.6% 1.16mg	11mg per day for Men 19-50 years
Water	21% 773g	5.2% 193g	3700g per day for Men 19-50 years

Boiled Carrots VS Rowal Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Carrots or Rowal?

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

• 300 calories of Boiled Carrots have 142.2 times more Vitamin A than Rowal.
• While 300 kcal of Raw Rowal contain 2.3 times more Vitamin C than Boiled and Drained Carrots.
• 300 calories of Rowal have insufficient amounts of Vitamin A

Comparing minerals per 300 calories for Boiled Carrots vs Rowal:

• 300 calories of Boiled Carrots have 6.3 times more Calcium, 3.2 times more Manganese, 1.8 times more Phosphorus, 5.7 times more Potassium, 46 times more Sodium, 1.5 times more Zinc and 4 times more Water than Rowal.
• While 300 kcal of Raw Rowal contain 19.7 times more Copper and 2 times more Iron than Boiled and Drained Carrots.
• Both Boiled Carrots and Rowal contain similar levels of Magnesium per 300 calories.
• 300 calories of Rowal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Carrots have 1.5 times more Fiber than Rowal.
• While 300 kcal of Raw Rowal contain 1.3 times more Sugars than Boiled and Drained Carrots.
• Both Boiled Carrots and Rowal offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.