Comparing Nutrients in 300 calories Carrots VS Passion-fruit Juice, Purple

Weight per 300 calories

• Carrots: 732g
• Passion-fruit Juice, Purple: 588g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Carrots or Passion-fruit Juice, Purple?

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Passion-fruit Juice, Purple	3%	1%	96%

Macro Nutrients

	Carrots	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.76g	0.3% 0.29g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	0.074% 0.024g	32g per day for Men 19-50 years
Omega 3	0.91% 0.015g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	61.5% 80g	130g per day for Men 19-50 years
Sugars	48% 34.7g	109% 79g	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	3.1% 1.18g	38g per day for Men 19-50 years
Protein	12% 6.8g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Carrots	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Vitamin A	679% 6110μg	23.5% 212μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.2% 0.48mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.6% 0.42mg	59.3% 0.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	53.7% 8.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	22.6% 0.29mg	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	10.3% 41μg	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	195% 175mg	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	0.39% 0.059mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	80.5% 97μg	1.96% 2.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Calcium	24% 241mg	2.35% 23.5mg	1000mg per day for Men 19-50 years
Copper	36.6% 0.33mg	34.6% 0.31mg	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	17.6% 1.4mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	45.5% 1.05mg	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	36.6% 256mg	11% 76.5mg	700mg per day for Men 19-50 years
Potassium	69% 2341mg	48% 1635mg	3400mg per day for Men 19-50 years
Selenium	1.33% 0.73μg	1.07% 0.59μg	55μg per day for Men 19-50 years
Sodium	33.7% 505mg	2.35% 35.3mg	1500mg per day for Men 19-50 years
Zinc	16% 1.76mg	2.67% 0.29mg	11mg per day for Men 19-50 years
Water	17.5% 646g	13.6% 504g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Carrots vs Passion-fruit Juice, Purple:

• Raw Carrots have 28.9 times more Vitamin A, more Vitamin B1, 3.4 times more Vitamin B6, 3.4 times more Vitamin B9, 82.1 times more Vitamin E and 41 times more Vitamin K than Raw Passion-fruit Juice, Purple.
• While Raw Passion-fruit Juice, Purple contains 1.8 times more Vitamin B2 and 4.1 times more Vitamin C than Raw Carrots.
• Both Raw Carrots and Raw Passion-fruit Juice, Purple have similar amounts of Vitamin B3 per 300 kcal.
• Both Raw Carrots as well as Raw Passion-fruit Juice, Purple have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Carrots vs Passion-fruit Juice, Purple:

• Raw Carrots have 10.3 times more Calcium, 1.6 times more Iron, 3.3 times more Phosphorus, 1.4 times more Potassium, 14.3 times more Sodium, 6 times more Zinc and 1.3 times more Water than Raw Passion-fruit Juice, Purple.
• Both Raw Carrots and Raw Passion-fruit Juice, Purple have similar amounts of Copper and Magnesium per 300 kcal.
• Both Raw Carrots as well as Raw Passion-fruit Juice, Purple have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Carrots have 4.3 times more Omega 6, 17.4 times more Fiber and 3 times more Protein than Raw Passion-fruit Juice, Purple.
• While Raw Passion-fruit Juice, Purple contains 2.3 times more Sugars than Raw Carrots.
• Both Raw Carrots and Raw Passion-fruit Juice, Purple have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Carrots as well as Raw Passion-fruit Juice, Purple have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.