Comparing Nutrients in 500 calories Boiled Carrots VS Fortified Acai Berry Drink

Weight per 500 calories

• Boiled Carrots: 1429g
• Fortified Acai Berry Drink: 807g

Fortified Acai Berry Drink has 1.8 times more energy per unit of mass than Boiled and Drained Carrots, which is low in comparison to other foods. Boiled Carrots having low energy density.

Which food has more nutrients per 500 calories - Boiled Carrots or Fortified Acai Berry Drink?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Fortified Acai Berry Drink	5%	12%	83%

Macro Nutrients

	Boiled Carrots	Fortified Acai Berry Drink	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.65% 2.57g	6.9% 6.7g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	79.6% 103g	130g per day for Men 19-50 years
Sugars	68% 49.3g	123% 89.5g	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	7.1% 5.14g	73.4% 53.2g	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	% 5.7g	% 30g	g per day for Men 19-50 years
Sucrose	% 38.6g	% 6.45g	g per day for Men 19-50 years
Fiber	113% 43g	25.5% 9.68g	38g per day for Men 19-50 years
Protein	19.4% 11g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Fortified Acai Berry Drink	Recommended Dietary Allowance
Vitamin A	1352% 12171μg	435% 3911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.6% 0.94mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.4% 0.63mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.6% 9.2mg	457% 73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.3% 3.3mg	537% 27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	682% 8.87mg	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	50% 200μg	8.06% 32.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1142% 27.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	57% 51.4mg	377% 340mg	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	98% 14.7mg	597% 89.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	112% 135μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Fortified Acai Berry Drink	Recommended Dietary Allowance
Calcium	43% 429mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	68% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	17% 679μg	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	60.7% 4.86mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	21% 88.7mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	582% 13.4mg	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	61.2% 429mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	99% 3357mg	31% 1048mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	55.2% 829mg	7% 105mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	8.06% 0.89mg	11mg per day for Men 19-50 years
Water	35% 1288g	18.5% 685g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Carrots vs Fortified Acai Berry Drink:

• Boiled and Drained Carrots have 3.1 times more Vitamin A, 3.9 times more Vitamin B1, 1.9 times more Vitamin B2, 6.2 times more Vitamin B9 and 1.5 times more Vitamin K than Fortified Acai Berry Drink.
• While Fortified Acai Berry Drink contains 7.9 times more Vitamin B3, 8.1 times more Vitamin B5, 4.1 times more Vitamin B6, more Vitamin B12, 6.6 times more Vitamin C and 6.1 times more Vitamin E than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Fortified Acai Berry Drink have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Carrots vs Fortified Acai Berry Drink:

• Boiled and Drained Carrots have 2.8 times more Calcium, 3.8 times more Iron, 1.6 times more Magnesium, 4.1 times more Phosphorus, 3.2 times more Potassium, more Selenium, 7.9 times more Sodium, 3.2 times more Zinc and 1.9 times more Water than Fortified Acai Berry Drink.
• While Fortified Acai Berry Drink contains 2.5 times more Copper and 6 times more Manganese than Boiled and Drained Carrots.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Carrots have more Omega 6, 4.4 times more Fiber and 1.6 times more Protein than Fortified Acai Berry Drink.
• While Fortified Acai Berry Drink contains 2.6 times more Fat, 1.8 times more Sugars and 10.3 times more Fructose than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Fortified Acai Berry Drink have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Boiled and Drained Carrots as well as Fortified Acai Berry Drink have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.