Comparing Nutrients in 300 calories Loquats VS Boiled Carrots

Weight per 300 calories

• Loquats: 638g
• Boiled Carrots: 857g

Loquats have 1.3 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 - Loquats or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Loquats	3%	3%	94%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Loquats	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	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	59.6% 77.5g	54% 70.5g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 3.43g	g per day for Men 19-50 years
Sucrose	NA	% 23g	g per day for Men 19-50 years
Fiber	28.6% 11g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	4.9% 2.74g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Loquats	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	54% 485μg	811% 7303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.8% 0.15mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.2% 1.15mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	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	22.3% 89.4μg	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	7.1% 6.4mg	34.3% 31mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	59% 8.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Loquats	Boiled Carrots	Recommended Dietary Allowance
Calcium	10.2% 102mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	28.4% 0.26mg	16% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	22.3% 1.8mg	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	19.8% 83mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	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	24.6% 172mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	50% 1698mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	6.96% 3.83μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.43% 6.4mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	15% 554g	21% 773g	3700g per day for Men 19-50 years

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

• Boiled and Drained Carrots contain 15.1 times more Vitamin A, 4.7 times more Vitamin B1, 2.5 times more Vitamin B2, 4.8 times more Vitamin B3, 2.1 times more Vitamin B6, 1.3 times more Vitamin B9 and 4.8 times more Vitamin C than Raw Loquats.
• Both Raw Loquats as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Loquats vs Boiled Carrots:

• Raw Loquats have 1.8 times more Copper than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.5 times more Calcium, 1.6 times more Iron, 1.4 times more Manganese, 1.5 times more Phosphorus, 1.6 times more Selenium, 77.9 times more Sodium, 5.4 times more Zinc and 1.4 times more Water than Raw Loquats.
• Both Raw Loquats and Boiled and Drained Carrots have similar amounts of Magnesium and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Loquats have 9.7 times more Omega 3 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.5 times more Omega 6, 2.4 times more Fiber and 2.4 times more Protein than Raw Loquats.
• Both Raw Loquats and Boiled and Drained Carrots have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Loquats as well as Boiled and Drained Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.