Comparing Nutrients in 300 calories Peaches, Yellow VS Boiled Carrots

Weight per 300 calories

• Peaches, Yellow: 769g
• Boiled Carrots: 857g

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

Which food has more nutrients per 300 calories - Peaches, Yellow or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Peaches, Yellow	8%	5%	87%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Peaches, Yellow	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.92g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	0.96% 0.015g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.65g	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	56.4% 73.4g	54% 70.5g	130g per day for Men 19-50 years
Sugars	89% 64.5g	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	16.2% 11.8g	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	% 15g	% 3.43g	g per day for Men 19-50 years
Sucrose	% 36.6g	% 23g	g per day for Men 19-50 years
Fiber	30.4% 11.5g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	12.5% 7g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Peaches, Yellow	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	811% 7303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.18mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.8% 6.2mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.5% 1.18mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.8% 0.19mg	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	7.7% 30.8μg	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	56.4% 50.8mg	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	37.4% 5.6mg	59% 8.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.7% 20μg	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peaches, Yellow	Boiled Carrots	Recommended Dietary Allowance
Calcium	4.6% 46mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	16% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.77% 30.8μg	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	24% 1.92mg	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.2mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	20.4% 0.47mg	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	22% 154mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	43% 1462mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	1.4% 0.77μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	18.5% 684g	21% 773g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Peaches, Yellow vs Boiled Carrots:

• Raw Yellow Peaches have 1.6 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 59.3 times more Vitamin A, 3.1 times more Vitamin B1, 1.6 times more Vitamin B2, 1.7 times more Vitamin B5, 6.8 times more Vitamin B6, 3.9 times more Vitamin B9, 1.6 times more Vitamin E and 5.9 times more Vitamin K than Raw Yellow Peaches.
• Both Raw Yellow Peaches and Boiled and Drained Carrots have similar amounts of Vitamin B3 per 300 kcal.
• Both Raw Yellow Peaches 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 Peaches, Yellow vs Boiled Carrots:

• Raw Yellow Peaches have 3.6 times more Copper than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 5.6 times more Calcium, 13.2 times more Fluoride, 1.5 times more Iron, 2.8 times more Manganese, 1.7 times more Phosphorus, 1.4 times more Potassium, 7.8 times more Selenium, more Sodium and 1.3 times more Zinc than Raw Yellow Peaches.
• Both Raw Yellow Peaches and Boiled and Drained Carrots have similar amounts of Magnesium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Yellow Peaches have 2.2 times more Sugars and 3.8 times more Fructose than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.2 times more Fiber than Raw Yellow Peaches.
• Both Raw Yellow Peaches and Boiled and Drained Carrots have similar amounts of Energy, Omega 6, Carbohydrate and Protein per 300 kcal.
• Both Raw Yellow Peaches as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.