Comparing Nutrients in 300 calories Pie, Dutch Apple, Commercially Prepared VS Boiled Carrots

Weight per 300 calories

• Pie, Dutch Apple, Commercially Prepared: 103g
• Boiled Carrots: 857g

Pie, Dutch Apple, Commercially Prepared has 8.3 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.

Discover which food has more nutrients per 300 calories - Pie, Dutch Apple, Commercially Prepared or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Pie, Dutch Apple, Commercially Prepared	3%	36%	61%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Pie, Dutch Apple, Commercially Prepared	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	12.3% 12g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	7.48% 2.4g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	7.56% 0.12g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	12% 2.07g	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	35.4% 46g	54% 70.5g	130g per day for Men 19-50 years
Sugars	31.4% 22.8g	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	6.52% 4.73g	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	% 5.06g	% 3.43g	g per day for Men 19-50 years
Sucrose	% 11.4g	% 23g	g per day for Men 19-50 years
Fiber	4.36% 1.66g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	4% 2.24g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Pie, Dutch Apple, Commercially Prepared	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	2.07% 18.6μg	811% 7303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.6% 0.2mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.33% 0.069mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.07% 1.13mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2% 0.099mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.1% 0.04mg	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	5.43% 21.7μg	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	6.55% 5.9mg	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	6.62% 0.99mg	59% 8.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, Dutch Apple, Commercially Prepared	Boiled Carrots	Recommended Dietary Allowance
Calcium	1.45% 14.5mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	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	11.8% 0.94mg	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	1.97% 8.28mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	10.5% 0.24mg	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	4.3% 30mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	2.3% 78.6mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	4.14% 2.28μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	13.8% 207mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	1.15% 42.5g	21% 773g	3700g per day for Men 19-50 years

Pie, Dutch Apple, Commercially Prepared VS Boiled Carrots Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Pie, Dutch Apple, Commercially Prepared or Boiled Carrots?

Lets compare vitamin content per 300 calories of Pie, Dutch Apple, Commercially Prepared vs Boiled Carrots:

• 300 kcal of Boiled and Drained Carrots contain 392.2 times more Vitamin A, 2.8 times more Vitamin B1, 5.4 times more Vitamin B2, 4.9 times more Vitamin B3, 20 times more Vitamin B5, 32.5 times more Vitamin B6, 5.5 times more Vitamin B9, 5.2 times more Vitamin C, 8.9 times more Vitamin E and 6.9 times more Vitamin K than Pie, Dutch Apple, Commercially Prepared.
• 300 calories of Pie, Dutch Apple, Commercially Prepared have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Pie, Dutch Apple, Commercially Prepared as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Pie, Dutch Apple, Commercially Prepared vs Boiled Carrots:

• 300 kcal of Boiled and Drained Carrots contain 17.8 times more Calcium, 3.1 times more Iron, 10.4 times more Magnesium, 5.5 times more Manganese, 8.6 times more Phosphorus, 25.6 times more Potassium, 2.6 times more Selenium, 2.4 times more Sodium, 8.7 times more Zinc and 18.2 times more Water than Pie, Dutch Apple, Commercially Prepared.
• Both Pie, Dutch Apple, Commercially Prepared and Boiled Carrots contain similar levels of Copper per 300 calories.
• 300 calories of Pie, Dutch Apple, Commercially Prepared lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Pie, Dutch Apple, Commercially Prepared have 7.7 times more Fat, 9.3 times more Saturated Fat, 14.1 times more Omega 3, 2.8 times more Omega 6 and 1.5 times more Fructose than Boiled Carrots.
• While 300 kcal of Boiled and Drained Carrots contain 1.5 times more Carbohydrate, 1.3 times more Sugars, 15.5 times more Fiber and 2.9 times more Protein than Pie, Dutch Apple, Commercially Prepared.
• Both Pie, Dutch Apple, Commercially Prepared and Boiled Carrots offer comparable quantities of Energy per 300 calories.
• 300 calories of Pie, Dutch Apple, Commercially Prepared provide inadequate amounts of Fiber and Protein
• 300 calories of Boiled Carrots provide inadequate amounts of Omega 3 and Omega 6