Comparing Nutrients in 300 calories Carrots VS Natto

Weight per 300 calories

• Carrots: 732g
• Natto: 142g

Natto has 5.1 times more energy per unit of mass than Raw Carrots, which is above average in comparison to other foods. Carrots having low energy density.

Which food has more nutrients per 300 calories - Carrots or Natto?

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Natto	34%	44%	22%

Macro Nutrients

	Carrots	Natto	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.76g	16% 15.6g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	7.07% 2.26g	32g per day for Men 19-50 years
Omega 3	0.91% 0.015g	65.2% 1.04g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	45.8% 7.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	14% 18g	130g per day for Men 19-50 years
Sugars	48% 34.7g	9.6% 6.95g	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	5.55% 4.02g	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	% 4.3g	NA	g per day for Men 19-50 years
Sucrose	% 26.3g	NA	g per day for Men 19-50 years
Fiber	54% 20.5g	20.2% 7.68g	38g per day for Men 19-50 years
Protein	12% 6.8g	49.3% 27.6g	56g per day for Men 19-50 years

Vitamins

	Carrots	Natto	Recommended Dietary Allowance
Vitamin A	679% 6110μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.2% 0.48mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.6% 0.42mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	6.1% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	14.2% 0.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	54% 16.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34.8% 139μg	2.84% 11.4μg	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	48% 43mg	20.5% 18.5mg	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	32% 4.83mg	0.095% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	80.5% 97μg	27.4% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Natto	Recommended Dietary Allowance
Calcium	24% 241mg	31% 309mg	1000mg per day for Men 19-50 years
Copper	36.6% 0.33mg	105% 0.95mg	0.9mg per day for Men 19-50 years
Fluoride	0.59% 23.4μg	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	27.4% 2.2mg	153% 12.2mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	39% 164mg	420mg per day for Men 19-50 years
Manganese	45.5% 1.05mg	94% 2.17mg	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	36.6% 256mg	35.3% 247mg	700mg per day for Men 19-50 years
Potassium	69% 2341mg	30.5% 1036mg	3400mg per day for Men 19-50 years
Selenium	1.33% 0.73μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	33.7% 505mg	0.66% 9.95mg	1500mg per day for Men 19-50 years
Zinc	16% 1.76mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	17.5% 646g	2.1% 78.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Carrots vs Natto:

• Raw Carrots have more Vitamin A, 2.1 times more Vitamin B1, 1.6 times more Vitamin B2, more Vitamin B3, 6.5 times more Vitamin B5, 5.5 times more Vitamin B6, 12.2 times more Vitamin B9, 2.3 times more Vitamin C, 339.7 times more Vitamin E and 2.9 times more Vitamin K than Natto.
• Both Raw Carrots as well as Natto have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Carrots vs Natto:

• Raw Carrots have 2.3 times more Potassium, 50.7 times more Sodium and 8.3 times more Water than Natto.
• While Natto contains 1.3 times more Calcium, 2.9 times more Copper, 5.6 times more Iron, 1.9 times more Magnesium, 2.1 times more Manganese, 17.1 times more Selenium and 2.5 times more Zinc than Raw Carrots.
• Both Raw Carrots and Natto have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Carrots have 3.9 times more Carbohydrate, 5 times more Sugars and 2.7 times more Fiber than Natto.
• While Natto contains 8.9 times more Fat, 9.7 times more Saturated Fat, 71.3 times more Omega 3, 10.6 times more Omega 6 and 4.1 times more Protein than Raw Carrots.
• Both Raw Carrots and Natto have similar amounts of Energy per 300 kcal.
• Both Raw Carrots as well as Natto have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.