Comparing Nutrients in 300 calories Strawberries VS Boiled Carrots

Weight per 300 calories

• Strawberries: 938g
• Boiled Carrots: 857g

Both foods have similar energy densities which is low in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Strawberries	7%	7%	86%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Strawberries	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	38% 0.61g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	4.96% 0.84g	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	55.4% 72g	54% 70.5g	130g per day for Men 19-50 years
Sugars	63.2% 46g	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	31.6% 23g	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	% 18.7g	% 3.43g	g per day for Men 19-50 years
Sucrose	% 4.4g	% 23g	g per day for Men 19-50 years
Fiber	49.3% 18.8g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Strawberries	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	1.04% 9.38μg	811% 7303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.8% 0.23mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.6% 3.6mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	5.94% 1.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	56.3% 225μg	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	613% 551mg	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	18% 2.7mg	59% 8.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17% 20.6μg	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Strawberries	Boiled Carrots	Recommended Dietary Allowance
Calcium	15% 150mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	16% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	1.03% 41.3μg	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	48% 3.84mg	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	157% 3.6mg	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	32% 225mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	42% 1434mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	6.8% 3.75μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.38mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	23% 853g	21% 773g	3700g per day for Men 19-50 years

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

• Raw Strawberries have 1.9 times more Vitamin B9 and 17.9 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 779 times more Vitamin A, 2.5 times more Vitamin B1, 1.8 times more Vitamin B2, 1.5 times more Vitamin B3, 1.7 times more Vitamin B5, 3 times more Vitamin B6, 3.2 times more Vitamin E and 5.7 times more Vitamin K than Raw Strawberries.
• Both Raw Strawberries 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 Strawberries vs Boiled Carrots:

• Raw Strawberries have 3.1 times more Copper, 1.3 times more Iron, 1.4 times more Magnesium and 2.7 times more Manganese than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.7 times more Calcium, 9.9 times more Fluoride, 1.4 times more Potassium, 1.6 times more Selenium, 53 times more Sodium and 1.3 times more Zinc than Raw Strawberries.
• Both Raw Strawberries and Boiled and Drained Carrots have similar amounts of Phosphorus and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Strawberries have 71.1 times more Omega 3, 1.6 times more Sugars and 7.4 times more Fructose than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.4 times more Fiber than Raw Strawberries.
• Both Raw Strawberries and Boiled and Drained Carrots have similar amounts of Energy, Omega 6, Carbohydrate and Protein per 300 kcal.
• Both Raw Strawberries as well as Boiled and Drained Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.