Comparing Nutrients in 500 calories Florida Avocados VS Frozen Carrots

Weight per 500 calories

• Florida Avocados: 417g
• Frozen Carrots: 1389g

Florida Avocados have 3.3 times more energy per 100g than Frozen Carrots. It has average energy density when compared to other foods. Frozen Carrots, Unprepared having low energy density.

Discover which food has more nutrients per 500 calories - Florida Avocados or Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Florida Avocados	7%	69%	24%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Florida Avocados	Frozen Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	43.2% 42g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	25.5% 8.17g	2.04% 0.65g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	38.7% 6.6g	20% 3.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	84.4% 110g	130g per day for Men 19-50 years
Sugars	14% 10g	91% 66g	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	1.44% 1.04g	5.94% 4.3g	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	% 9.04g	% 5.56g	g per day for Men 19-50 years
Sucrose	% 0g	% 56.3g	g per day for Men 19-50 years
Fiber	61.4% 23.3g	121% 46g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Florida Avocados	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	3.24% 29μg	1096% 9861μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.3% 0.088mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	39.5% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	40.3% 6.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.6% 3.88mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	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	36.5% 146μg	34.7% 139μg	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	80.6% 72.5mg	38.6% 34.7mg	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	74% 11mg	52.8% 7.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	204% 244μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Avocados	Frozen Carrots	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	114% 1.03mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	8.85% 0.71mg	76.4% 6.1mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	17.2% 0.4mg	103% 2.38mg	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	24% 167mg	65.5% 458mg	700mg per day for Men 19-50 years
Potassium	43% 1463mg	96% 3264mg	3400mg per day for Men 19-50 years
Selenium	NA	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	0.56% 8.33mg	63% 944mg	1500mg per day for Men 19-50 years
Zinc	15% 1.67mg	41.7% 4.6mg	11mg per day for Men 19-50 years
Water	8.88% 328g	33.8% 1251g	3700g per day for Men 19-50 years

Florida Avocados VS Frozen Carrots Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Florida Avocados or Frozen Carrots?

Lets compare vitamin content per 500 calories of Florida Avocados vs Frozen Carrots:

• 500 calories of Florida Avocados have 1.5 times more Vitamin B5, 2.1 times more Vitamin C and 1.4 times more Vitamin E than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain 338.1 times more Vitamin A, 7 times more Vitamin B1, 2.3 times more Vitamin B2, 2.3 times more Vitamin B3 and 4.1 times more Vitamin B6 than Raw Florida Avocados.
• Both Florida Avocados and Frozen Carrots provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Florida Avocados have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Florida Avocados as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Florida Avocados vs Frozen Carrots:

• 500 calories of Florida Avocados have 1.3 times more Copper than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain 12 times more Calcium, 8.6 times more Iron, 1.7 times more Magnesium, 6 times more Manganese, 2.8 times more Phosphorus, 2.2 times more Potassium, 113.3 times more Sodium, 2.8 times more Zinc and 3.8 times more Water than Raw Florida Avocados.
• 500 calories of Florida Avocados lack sufficient amounts of Calcium and Iron

Comparison of macro-nutrients per 500 calories:

• 500 calories of Florida Avocados have 6.6 times more Fat, 12.5 times more Saturated Fat, 1.7 times more Omega 3 and 1.9 times more Omega 6 than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain 3.4 times more Carbohydrate, 6.6 times more Sugars and 2 times more Fiber than Raw Florida Avocados.
• Both Florida Avocados and Frozen Carrots offer comparable quantities of Energy and Protein per 500 calories.