Comparing Nutrients in 300 calories Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium VS Boiled Carrots

Weight per 300 calories

• Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium: 484g
• Boiled Carrots: 857g

Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium has 1.8 times more energy per 100g than Boiled Carrots. It has low energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 300 calories - Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium	2%	2%	96%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.63g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	4.4% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.5g	54% 70.5g	130g per day for Men 19-50 years
Sugars	95% 68.7g	40.8% 29.6g	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	49% 35.6g	4.26% 3.1g	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	% 33g	% 3.43g	g per day for Men 19-50 years
Sucrose	% 0.19g	% 23g	g per day for Men 19-50 years
Fiber	2.55% 0.97g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	3.2% 1.8g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	811% 7303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.85% 0.082mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.02% 0.64mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.65% 0.23mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	101% 1.3mg	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	0% 0μg	30% 120μg	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	134% 121mg	34.3% 31mg	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	0% 0mg	59% 8.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.94μg	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium	Boiled Carrots	Recommended Dietary Allowance
Calcium	20.3% 203mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	9.68% 0.087mg	16% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	16.7% 668μg	10% 407μg	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	15% 1.2mg	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48.4mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	50.3% 1.16mg	57.8% 1.33mg	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	9.68% 67.7mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	15% 503mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	3.08% 0.34mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	11% 409g	21% 773g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium vs Boiled Carrots:

• Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium has 3.9 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A, 6.9 times more Vitamin B1, 5.2 times more Vitamin B2, 8.6 times more Vitamin B3, 8.6 times more Vitamin B5, 8.5 times more Vitamin B6, more Vitamin B9, more Vitamin E and 60.7 times more Vitamin K than Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium.
• Both Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium vs Boiled Carrots:

• Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium has 1.6 times more Fluoride than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.3 times more Calcium, 1.7 times more Copper, 2.4 times more Iron, 1.8 times more Magnesium, 3.8 times more Phosphorus, 4 times more Potassium, more Selenium, 20.5 times more Sodium, 5.1 times more Zinc and 1.9 times more Water than Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium.
• Both Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium and Boiled and Drained Carrots have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium has 2.3 times more Sugars and 11.5 times more Fructose than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 9.1 times more Omega 6, 26.6 times more Fiber and 3.6 times more Protein than Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium.
• Both Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium and Boiled and Drained Carrots have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.