Comparing Nutrients in 300 calories Ground Cloves VS Boiled Carrots

Weight per 300 calories

• Ground Cloves: 110g
• Boiled Carrots: 857g

Ground Cloves have 7.8 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 - Ground Cloves or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Ground Cloves	6%	29%	65%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Ground Cloves	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	14.7% 14.2g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	13.5% 4.33g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	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	55% 71.7g	54% 70.5g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	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	1.6% 1.17g	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	% 1.25g	% 3.43g	g per day for Men 19-50 years
Sucrose	% 0.022g	% 23g	g per day for Men 19-50 years
Fiber	98% 37g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	11.7% 6.54g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Ground Cloves	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0.97% 8.76μg	811% 7303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.7% 1.7mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	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	6.84% 27.4μg	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	0.24% 0.22mg	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	64.4% 9.66mg	59% 8.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	129% 155μg	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Cloves	Boiled Carrots	Recommended Dietary Allowance
Calcium	69% 692mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	44.8% 0.4mg	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	162% 13mg	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	67.5% 284mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	2862% 66mg	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	16.3% 114mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	33% 1117mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	14.3% 7.9μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	20.2% 303mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	0.29% 11g	21% 773g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Ground Cloves vs Boiled Carrots:

• Ground Cloves Spices have 1.3 times more Vitamin K than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 833.7 times more Vitamin A, 3.3 times more Vitamin B1, 1.6 times more Vitamin B2, 3.2 times more Vitamin B3, 3.6 times more Vitamin B5, 3.1 times more Vitamin B6, 4.4 times more Vitamin B9 and 140.9 times more Vitamin C than Ground Cloves Spices.
• Both Ground Cloves Spices and Boiled and Drained Carrots have similar amounts of Vitamin E per 300 kcal.
• Both Ground Cloves Spices 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 Ground Cloves vs Boiled Carrots:

• Ground Cloves Spices have 2.7 times more Calcium, 2.8 times more Copper, 4.4 times more Iron, 3.3 times more Magnesium, 49.6 times more Manganese, 1.3 times more Selenium and 1.5 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.3 times more Phosphorus, 1.8 times more Potassium, 1.6 times more Sodium and 71.5 times more Water than Ground Cloves Spices.

Comparison of macro-nutrients per 300 calories:

• Ground Cloves Spices have 9.2 times more Fat, 16.8 times more Saturated Fat, 74.7 times more Omega 3, 3.9 times more Omega 6 and 1.4 times more Fiber than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 11.3 times more Sugars and 2.6 times more Fructose than Ground Cloves Spices.
• Both Ground Cloves Spices and Boiled and Drained Carrots have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Ground Cloves Spices as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.