Comparing Nutrients in 300 calories Pie, cherry, prepared from recipe VS Boiled Carrots

Weight per 300 calories

• Pie, cherry, prepared from recipe: 111g
• Boiled Carrots: 857g

Pie, cherry, prepared from recipe has 7.7 times more energy per 100g than Boiled Carrots. It has high energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 300 calories - Pie, cherry, prepared from recipe or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Pie, cherry, prepared from recipe	4%	40%	56%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Pie, cherry, prepared from recipe	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.6g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	10.4% 3.3g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	20% 3.4g	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	33% 42.8g	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	NA	67.7% 25.7g	38g per day for Men 19-50 years
Protein	5.56% 3.1g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Pie, cherry, prepared from recipe	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	3.6% 32.2μg	811% 7303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.73% 0.14mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.9% 0.038mg	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	7.5% 30μg	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	1.23% 1.1mg	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

	Pie, cherry, prepared from recipe	Boiled Carrots	Recommended Dietary Allowance
Calcium	1.1% 11mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	9.5% 0.086mg	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	25.7% 2.06mg	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	9.66% 0.22mg	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	4.76% 33.3mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	2.5% 85.6mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	15.8% 8.67μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	14% 212mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	2.02% 0.22mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	1.38% 51g	21% 773g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Pie, cherry, prepared from recipe vs Boiled Carrots:

• Boiled and Drained Carrots contain 226.6 times more Vitamin A, 3.4 times more Vitamin B1, 2.7 times more Vitamin B2, 3.9 times more Vitamin B3, 14.6 times more Vitamin B5, 34.7 times more Vitamin B6, 4 times more Vitamin B9 and 27.8 times more Vitamin C than Pie, cherry, prepared from recipe.
• Both Pie, cherry, prepared from recipe as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Pie, cherry, prepared from recipe vs Boiled Carrots:

• Pie, cherry, prepared from recipe has 1.4 times more Selenium than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 23.1 times more Calcium, 1.7 times more Copper, 1.4 times more Iron, 8.6 times more Magnesium, 6 times more Manganese, 7.7 times more Phosphorus, 23.5 times more Potassium, 2.3 times more Sodium, 7.7 times more Zinc and 15.2 times more Water than Pie, cherry, prepared from recipe.

Comparison of macro-nutrients per 300 calories:

• Pie, cherry, prepared from recipe has 8.8 times more Fat, 12.9 times more Saturated Fat, 26.2 times more Omega 3 and 4.5 times more Omega 6 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.6 times more Carbohydrate and 2.1 times more Protein than Pie, cherry, prepared from recipe.
• Both Pie, cherry, prepared from recipe and Boiled and Drained Carrots have similar amounts of Energy per 300 kcal.
• Both Pie, cherry, prepared from recipe as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.