Comparing Nutrients in 500 calories French Vanilla Cafe Instant Coffee KRAFT VS Carrots

Weight per 500 calories

• French Vanilla Cafe Instant Coffee KRAFT: 104g
• Carrots: 1220g

French Vanilla Cafe Instant Coffee KRAFT has 11.7 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 - French Vanilla Cafe Instant Coffee KRAFT or Carrots?

Macros Ratio

	Protein	Fat	Carbs
French Vanilla Cafe Instant Coffee KRAFT	2%	36%	62%
Carrots	8%	5%	87%

Macro Nutrients

	French Vanilla Cafe Instant Coffee KRAFT	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	20.6% 20g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	15% 4.8g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	NA	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	NA	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	59.7% 77.5g	90% 117g	130g per day for Men 19-50 years
Sugars	78% 56.4g	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	3.83% 1.46g	90% 34g	38g per day for Men 19-50 years
Protein	4.64% 2.6g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	French Vanilla Cafe Instant Coffee KRAFT	Carrots	Recommended Dietary Allowance
Vitamin A	NA	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	58% 232μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	French Vanilla Cafe Instant Coffee KRAFT	Carrots	Recommended Dietary Allowance
Calcium	1.25% 12.5mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	NA	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	4.3% 0.34mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	NA	35% 146mg	420mg per day for Men 19-50 years
Manganese	NA	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	30% 211mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	16.7% 568mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	NA	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	27.7% 415mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	NA	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	0.042% 1.56g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of French Vanilla Cafe Instant Coffee KRAFT vs Carrots:

• Raw Carrots contain more Vitamin C than French Vanilla Cafe Instant Coffee KRAFT.

Comparing minerals per 500 calories for French Vanilla Cafe Instant Coffee KRAFT vs Carrots:

• Raw Carrots contain 32.3 times more Calcium, 10.7 times more Iron, 2 times more Phosphorus, 6.9 times more Potassium, 2 times more Sodium and 690.5 times more Water than French Vanilla Cafe Instant Coffee KRAFT.

Comparison of macro-nutrients per 500 calories:

• French Vanilla Cafe Instant Coffee KRAFT has 6.8 times more Fat and 12.3 times more Saturated Fat than Raw Carrots.
• While Raw Carrots contain 1.5 times more Carbohydrate, 23.5 times more Fiber and 4.4 times more Protein than French Vanilla Cafe Instant Coffee KRAFT.
• Both French Vanilla Cafe Instant Coffee KRAFT and Raw Carrots have similar amounts of Energy and Sugars per 500 kcal.
• Both French Vanilla Cafe Instant Coffee KRAFT as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.