Comparing Nutrients in 500 calories Powder Lemonade VS Carrots

Weight per 500 calories

• Powder Lemonade: 133g
• Carrots: 1220g

Powder Lemonade has 9.2 times more energy per 100g than Carrots. It has high energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 500 calories - Powder Lemonade or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Powder Lemonade	0%	2%	98%
Carrots	8%	5%	87%

Macro Nutrients

	Powder Lemonade	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	4.32% 0.069g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	3.17% 0.54g	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	100% 130g	90% 117g	130g per day for Men 19-50 years
Sugars	174% 126g	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	32% 23.3g	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	% 3.66g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 99g	% 43.8g	g per day for Men 19-50 years
Fiber	1.4% 0.53g	90% 34g	38g per day for Men 19-50 years
Protein	0% 0g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Powder Lemonade	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.66% 0.02mg	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	1.1% 0.17mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.6% 0.08mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.66% 0.035mg	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	2% 7.98μg	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	59% 53mg	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	1.24% 0.19mg	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder Lemonade	Carrots	Recommended Dietary Allowance
Calcium	2.66% 26.6mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	6.65% 0.06mg	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	3.16% 0.25mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	78.2% 328mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	0.93% 0.021mg	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	0.76% 5.3mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	5.75% 195mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	1.45% 0.8μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	4.52% 68mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	1.2% 0.13mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	0.051% 1.9g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Powder Lemonade vs Carrots:

• Raw Carrots contain more Vitamin A, 40.4 times more Vitamin B1, more Vitamin B2, 69.3 times more Vitamin B3, 41.7 times more Vitamin B5, 48.7 times more Vitamin B6, 29 times more Vitamin B9, 1.4 times more Vitamin C, 43.2 times more Vitamin E and more Vitamin K than Powder Lemonade.
• Both Powder Lemonade as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Powder Lemonade vs Carrots:

• Powder Lemonade has 2.2 times more Magnesium than Raw Carrots.
• While Raw Carrots contain 15.1 times more Calcium, 9.2 times more Copper, 14.5 times more Iron, 82 times more Manganese, 80.2 times more Phosphorus, 20 times more Potassium, 12.4 times more Sodium, 22 times more Zinc and 566.2 times more Water than Powder Lemonade.
• Both Powder Lemonade as well as Raw Carrots have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Powder Lemonade has 2.2 times more Sugars and 3.5 times more Fructose than Raw Carrots.
• While Raw Carrots contain 2.3 times more Omega 6, 64.2 times more Fiber and more Protein than Powder Lemonade.
• Both Powder Lemonade and Raw Carrots have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Powder Lemonade as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.