Comparing Nutrients in 300 calories Prune puree VS Boiled Carrots

Weight per 300 calories

• Prune puree: 117g
• Boiled Carrots: 857g

Prune puree has 7.3 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.

Which food has more nutrients per 300 calories - Prune puree or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Prune puree	3%	1%	96%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Prune puree	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.24% 0.23g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.058% 0.019g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	NA	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	NA	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	58.5% 76g	54% 70.5g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	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	22.4% 16.2g	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	% 26g	% 3.43g	g per day for Men 19-50 years
Sucrose	NA	% 23g	g per day for Men 19-50 years
Fiber	10% 3.85g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	4.38% 2.45g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Prune puree	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	13% 117μg	811% 7303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.9% 0.047mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	30% 120μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.58% 5mg	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

	Prune puree	Boiled Carrots	Recommended Dietary Allowance
Calcium	3.6% 36mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	NA	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	41% 3.27mg	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	NA	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	NA	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	12% 84mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	29.3% 995mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 6μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	NA	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	0.95% 35g	21% 773g	3700g per day for Men 19-50 years

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

• Boiled and Drained Carrots contain 62.6 times more Vitamin A, 12.1 times more Vitamin B1, 1.9 times more Vitamin B3, 4 times more Vitamin B5 and 6.1 times more Vitamin C than Prune puree.

Comparing minerals per 300 calories for Prune puree vs Boiled Carrots:

• Boiled and Drained Carrots contain 7.1 times more Calcium, 3.1 times more Phosphorus, 2 times more Potassium, 18.5 times more Sodium and 22.1 times more Water than Prune puree.
• Both Prune puree and Boiled and Drained Carrots have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Prune puree has 1.5 times more Sugars and 5.3 times more Fructose than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 6.7 times more Fiber and 2.7 times more Protein than Prune puree.
• Both Prune puree and Boiled and Drained Carrots have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Prune puree as well as Boiled and Drained Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.