Comparing Nutrients in 300 calories Syrups, corn, light VS Boiled Carrots

Weight per 300 calories

• Syrups, corn, light: 106g
• Boiled Carrots: 857g

Syrups, corn, light have 8.1 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 - Syrups, corn, light or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Syrups, corn, light	0%	1%	99%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Syrups, corn, light	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	62.6% 81.4g	54% 70.5g	130g per day for Men 19-50 years
Sugars	112% 81.4g	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	0% 0g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	0% 0g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Syrups, corn, light	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	811% 7303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.2% 0.063mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	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% 0mg	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	0% 0mg	59% 8.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrups, corn, light	Boiled Carrots	Recommended Dietary Allowance
Calcium	1.38% 13.8mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	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	0% 0mg	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	0.25% 1.06mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	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	0% 0mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	0.031% 1.06mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	1.35% 0.74μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	4.4% 65.7mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	4.24% 0.47mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	0.65% 24g	21% 773g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Syrups, corn, light vs Boiled Carrots:

• Boiled and Drained Carrots contain more Vitamin A, 9 times more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Syrups, corn, light.
• Both Syrups, corn, light 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 Syrups, corn, light vs Boiled Carrots:

• Boiled and Drained Carrots contain 18.7 times more Calcium, more Copper, more Iron, 80.9 times more Magnesium, more Manganese, more Phosphorus, 1900.1 times more Potassium, 8.1 times more Selenium, 7.6 times more Sodium, 3.7 times more Zinc and 32 times more Water than Syrups, corn, light.

Comparison of macro-nutrients per 300 calories:

• Syrups, corn, light have 2.8 times more Sugars than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Omega 6, more Fiber and more Protein than Syrups, corn, light.
• Both Syrups, corn, light and Boiled and Drained Carrots have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Syrups, corn, light as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.