Comparing Nutrients in 500 calories Reduced Calorie With Whitener Instant Coffee VS Carrots

Weight per 500 calories

• Reduced Calorie With Whitener Instant Coffee: 98g
• Carrots: 1220g

Reduced Calorie With Whitener Instant Coffee has 12.4 times more energy per 100g than Carrots. It has very high energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 500 calories - Reduced Calorie With Whitener Instant Coffee or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Reduced Calorie With Whitener Instant Coffee	2%	51%	47%
Carrots	8%	5%	87%

Macro Nutrients

	Reduced Calorie With Whitener Instant Coffee	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	29.5% 28.6g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	77% 24.7g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	3.33% 0.57g	7.17% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.3% 59g	90% 117g	130g per day for Men 19-50 years
Sugars	80% 58g	79.7% 58g	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	9.25% 6.7g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	1.3% 0.49g	90% 34g	38g per day for Men 19-50 years
Protein	3.44% 1.93g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Reduced Calorie With Whitener Instant Coffee	Carrots	Recommended Dietary Allowance
Vitamin A	0.11% 0.98μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.15% 0.18mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.02% 0.001mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	90% 27μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0.25% 0.98μg	58% 232μg	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	80% 72mg	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	1.7% 0.26mg	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.1% 3.73μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Reduced Calorie With Whitener Instant Coffee	Carrots	Recommended Dietary Allowance
Calcium	1.77% 17.7mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	1.2% 0.011mg	61% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.98% 39μg	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	0.74% 0.059mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	0.47% 1.96mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	0.47% 0.011mg	76% 1.74mg	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	19% 133mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	1.6% 0.88μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	0.18% 0.02mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	0.16% 6.05g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Reduced Calorie With Whitener Instant Coffee vs Carrots:

• Raw Carrots contain 10366.2 times more Vitamin A, more Vitamin B1, more Vitamin B2, 64.9 times more Vitamin B3, 3389.2 times more Vitamin B5, more Vitamin B6, 235.9 times more Vitamin B9, more Vitamin C, 31.5 times more Vitamin E and 43.1 times more Vitamin K than Reduced Calorie With Whitener Instant Coffee.
• Both Reduced Calorie With Whitener Instant Coffee as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Reduced Calorie With Whitener Instant Coffee vs Carrots:

• Raw Carrots contain 22.8 times more Calcium, 50.8 times more Copper, 62.1 times more Iron, 74.5 times more Magnesium, 161.4 times more Manganese, 3.2 times more Phosphorus, 4.4 times more Potassium, more Sodium, 149 times more Zinc and 177.9 times more Water than Reduced Calorie With Whitener Instant Coffee.
• Both Reduced Calorie With Whitener Instant Coffee as well as Raw Carrots have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Reduced Calorie With Whitener Instant Coffee has 9.8 times more Fat and 63.3 times more Saturated Fat than Raw Carrots.
• While Raw Carrots contain 2.2 times more Omega 6, 2 times more Carbohydrate, 69.5 times more Fiber and 5.9 times more Protein than Reduced Calorie With Whitener Instant Coffee.
• Both Reduced Calorie With Whitener Instant Coffee and Raw Carrots have similar amounts of Energy and Sugars per 500 kcal.
• Both Reduced Calorie With Whitener Instant Coffee as well as Raw Carrots have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.