Comparing Nutrients in 500 calories Boiled Carrots VS Fast-food Cola

Weight per 500 calories

• Boiled Carrots: 1429g
• Fast-food Cola: 1351g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 500 calories - Boiled Carrots or Fast-food Cola?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Fast-food Cola	1%	0%	99%

Macro Nutrients

	Boiled Carrots	Fast-food Cola	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.65% 2.57g	0.28% 0.27g	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	99% 129g	130g per day for Men 19-50 years
Sugars	68% 49.3g	167% 121g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 38.6g	NA	g per day for Men 19-50 years
Fiber	113% 43g	0% 0g	38g per day for Men 19-50 years
Protein	19.4% 11g	1.7% 0.95g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Fast-food Cola	Recommended Dietary Allowance
Vitamin A	1352% 12171μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.6% 0.94mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.4% 0.63mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.6% 9.2mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.3% 3.3mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	0% 0mg	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	0% 0μg	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	57% 51.4mg	0% 0mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Fast-food Cola	Recommended Dietary Allowance
Calcium	43% 429mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	1.5% 0.014mg	0.9mg per day for Men 19-50 years
Fluoride	17% 679μg	19.3% 770μg	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	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	1.18% 0.027mg	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	19.3% 135mg	700mg per day for Men 19-50 years
Potassium	99% 3357mg	0.79% 27mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	2.46% 1.35μg	55μg per day for Men 19-50 years
Sodium	55.2% 829mg	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	2.46% 0.27mg	11mg per day for Men 19-50 years
Water	35% 1288g	33% 1220g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Carrots vs Fast-food Cola:

• Boiled and Drained Carrots have more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Carbonated Fast-food Cola.
• Both Boiled and Drained Carrots as well as Carbonated Fast-food Cola have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Carrots vs Fast-food Cola:

• Boiled and Drained Carrots have 15.9 times more Calcium, 18 times more Copper, 3.3 times more Iron, more Magnesium, 81.9 times more Manganese, 3.2 times more Phosphorus, 124.2 times more Potassium, 7.4 times more Selenium, 15.3 times more Sodium and 10.6 times more Zinc than Carbonated Fast-food Cola.
• Both Boiled and Drained Carrots and Carbonated Fast-food Cola have similar amounts of Fluoride and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Carrots have more Omega 6, more Fiber and 11.5 times more Protein than Carbonated Fast-food Cola.
• While Carbonated Fast-food Cola contains 2.5 times more Sugars than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Carbonated Fast-food Cola have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Boiled and Drained Carrots as well as Carbonated Fast-food Cola have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.