Comparing Nutrients in 300 calories Peaches, Yellow VS Carrots

Weight per 300 calories

• Peaches, Yellow: 769g
• Carrots: 732g

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 Carrots?

Macros Ratio

	Protein	Fat	Carbs
Peaches, Yellow	8%	5%	87%
Carrots	8%	5%	87%

Macro Nutrients

	Peaches, Yellow	Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.92g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	0.96% 0.015g	0.91% 0.015g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.65g	4.3% 0.73g	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% 70g	130g per day for Men 19-50 years
Sugars	89% 64.5g	48% 34.7g	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	5.55% 4.02g	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	% 4.3g	g per day for Men 19-50 years
Sucrose	% 36.6g	% 26.3g	g per day for Men 19-50 years
Fiber	30.4% 11.5g	54% 20.5g	38g per day for Men 19-50 years
Protein	12.5% 7g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Peaches, Yellow	Carrots	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	679% 6110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.18mg	40.2% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	32.6% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.8% 6.2mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.5% 1.18mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.8% 0.19mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	54% 16.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.7% 30.8μg	34.8% 139μg	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	48% 43mg	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	32% 4.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.7% 20μg	80.5% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peaches, Yellow	Carrots	Recommended Dietary Allowance
Calcium	4.6% 46mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	36.6% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	0.77% 30.8μg	0.59% 23.4μg	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	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.2mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	20.4% 0.47mg	45.5% 1.05mg	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	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	43% 1462mg	69% 2341mg	3400mg per day for Men 19-50 years
Selenium	1.4% 0.77μg	1.33% 0.73μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	33.7% 505mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	18.5% 684g	17.5% 646g	3700g per day for Men 19-50 years

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

• Raw Carrots contain 49.6 times more Vitamin A, 2.6 times more Vitamin B1, 1.8 times more Vitamin B2, 1.7 times more Vitamin B5, 5.3 times more Vitamin B6, 4.5 times more Vitamin B9 and 4.8 times more Vitamin K than Raw Yellow Peaches.
• Both Raw Yellow Peaches and Raw Carrots have similar amounts of Vitamin B3, Vitamin C and Vitamin E per 300 kcal.
• Both Raw Yellow Peaches as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Peaches, Yellow vs Carrots:

• Raw Yellow Peaches have 1.6 times more Copper than Raw Carrots.
• While Raw Carrots contain 5.2 times more Calcium, 1.3 times more Magnesium, 2.2 times more Manganese, 1.7 times more Phosphorus, 1.6 times more Potassium, more Sodium and 1.3 times more Zinc than Raw Yellow Peaches.
• Both Raw Yellow Peaches and Raw Carrots have similar amounts of Iron and Water per 300 kcal.
• Both Raw Yellow Peaches as well as Raw Carrots have insufficient amounts of Fluoride and Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Yellow Peaches have 1.9 times more Sugars and 2.9 times more Fructose than Raw Carrots.
• While Raw Carrots contain 1.8 times more Fiber than Raw Yellow Peaches.
• Both Raw Yellow Peaches and Raw Carrots have similar amounts of Energy, Omega 6, Carbohydrate and Protein per 300 kcal.
• Both Raw Yellow Peaches as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.