Comparing Nutrients in 300 calories Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored VS Boiled Carrots

Weight per 300 calories

• Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored: 1667g
• Boiled Carrots: 857g

Boiled and Drained Carrots have 1.9 times more energy per unit of mass than Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored, which is low in comparison to other foods. Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored having very low energy density.

Which food has more nutrients per 300 calories - Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored	0%	0%	100%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	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	57.7% 75g	54% 70.5g	130g per day for Men 19-50 years
Sugars	103% 75g	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

	Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	59.3% 533μg	811% 7303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	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	88% 14mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	108% 1.4mg	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	33.3% 133μg	30% 120μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	174% 4.17μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	235% 212mg	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	211% 31.7mg	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

	Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored	Boiled Carrots	Recommended Dietary Allowance
Calcium	28.3% 283mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	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	12% 50mg	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	0% 0mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	8.9% 133mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	48.5% 5.33mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	42.5% 1574g	21% 773g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored vs Boiled Carrots:

• Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored has 2.5 times more Vitamin B3, more Vitamin B12, 6.9 times more Vitamin C and 3.6 times more Vitamin E than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 13.7 times more Vitamin A, more Vitamin B1, more Vitamin B2 and more Vitamin K than Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored.
• Both Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored and Boiled and Drained Carrots have similar amounts of Vitamin B6 and Vitamin B9 per 300 kcal.
• Both Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored as well as Boiled and Drained Carrots have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored vs Boiled Carrots:

• Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored has 3.1 times more Zinc and 2 times more Water than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Iron, 1.7 times more Magnesium, more Phosphorus, more Potassium, more Selenium and 3.7 times more Sodium than Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored.
• Both Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored and Boiled and Drained Carrots have similar amounts of Calcium and Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored has 2.5 times more Sugars than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Omega 6, more Fiber and more Protein than Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored.
• Both Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored and Boiled and Drained Carrots have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.