Comparing Nutrients in 500 calories Candies, halavah, plain VS Boiled Carrots

Weight per 500 calories

• Candies, halavah, plain: 107g
• Boiled Carrots: 1429g

Candies, halavah, plain have 13.4 times more energy per 100g than Boiled Carrots. It has very high energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 500 calories - Candies, halavah, plain or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Candies, halavah, plain	10%	40%	50%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Candies, halavah, plain	Boiled Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	23.7% 23g	2.65% 2.57g	97g per day for Men 19-50 years
Saturated Fat	13.7% 4.4g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	53% 8.98g	7.3% 1.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.6% 64.5g	90% 117g	130g per day for Men 19-50 years
Sugars	NA	68% 49.3g	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	7.1% 5.14g	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	% 5.7g	g per day for Men 19-50 years
Sucrose	NA	% 38.6g	g per day for Men 19-50 years
Fiber	12.6% 4.8g	113% 43g	38g per day for Men 19-50 years
Protein	23.8% 13.3g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Candies, halavah, plain	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	1352% 12171μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.7% 0.45mg	78.6% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.2% 0.094mg	48.4% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	57.6% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.19mg	66.3% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	168% 2.2mg	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	17.3% 69.3μg	50% 200μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.78% 0.043μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.12% 0.11mg	57% 51.4mg	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	98% 14.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, halavah, plain	Boiled Carrots	Recommended Dietary Allowance
Calcium	3.5% 35mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	142% 1.3mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	17% 679μg	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	60.4% 4.83mg	60.7% 4.86mg	8mg per day for Men 19-50 years
Magnesium	55.3% 232mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	40.5% 0.93mg	96% 2.2mg	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	92% 647mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	5.86% 199mg	99% 3357mg	3400mg per day for Men 19-50 years
Selenium	22.3% 12.3μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	14% 208mg	55.2% 829mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	0.11% 3.9g	35% 1288g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Candies, halavah, plain vs Boiled Carrots:

• Boiled and Drained Carrots contain more Vitamin A, 2.1 times more Vitamin B1, 6.7 times more Vitamin B2, 3 times more Vitamin B3, 17.9 times more Vitamin B5, 5.9 times more Vitamin B6, 2.9 times more Vitamin B9 and 482.4 times more Vitamin C than Candies, halavah, plain.
• Both Candies, halavah, plain as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Candies, halavah, plain vs Boiled Carrots:

• Candies, halavah, plain have 5.3 times more Copper, 1.6 times more Magnesium, 1.5 times more Phosphorus, 1.2 times more Selenium and 1.6 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 12.2 times more Calcium, 2.4 times more Manganese, 16.8 times more Potassium, 4 times more Sodium and 329.2 times more Water than Candies, halavah, plain.
• Both Candies, halavah, plain and Boiled and Drained Carrots have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Candies, halavah, plain have 8.9 times more Fat, 10.3 times more Saturated Fat, 7.2 times more Omega 6 and 1.2 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.8 times more Carbohydrate and 8.9 times more Fiber than Candies, halavah, plain.
• Both Candies, halavah, plain and Boiled and Drained Carrots have similar amounts of Energy per 500 kcal.
• Both Candies, halavah, plain as well as Boiled and Drained Carrots have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.