Comparing Nutrients in 500 calories Boiled Carrots VS As Served In Restaurant Horchata

Weight per 500 calories

• Boiled Carrots: 1429g
• As Served In Restaurant Horchata: 926g

As Served In Restaurant Horchata have 1.5 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 As Served In Restaurant Horchata?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
As Served In Restaurant Horchata	4%	12%	84%

Macro Nutrients

	Boiled Carrots	As Served In Restaurant Horchata	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.65% 2.57g	6.78% 6.57g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	NA	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	NA	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	82% 107g	130g per day for Men 19-50 years
Sugars	68% 49.3g	120% 86.7g	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	19.8% 14.4g	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	% 15g	g per day for Men 19-50 years
Sucrose	% 38.6g	% 57g	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	7.94% 4.44g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	As Served In Restaurant Horchata	Recommended Dietary Allowance
Vitamin A	1352% 12171μg	NA	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	2.7% 0.44mg	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	12% 0.16mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	57% 51.4mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	98% 14.7mg	15% 2.22mg	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	As Served In Restaurant Horchata	Recommended Dietary Allowance
Calcium	43% 429mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	2.06% 0.019mg	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	1.16% 0.093mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	4.03% 0.093mg	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	20% 139mg	700mg per day for Men 19-50 years
Potassium	99% 3357mg	9.26% 315mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	6.73% 3.7μg	55μg per day for Men 19-50 years
Sodium	55.2% 829mg	8.64% 130mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	35% 1288g	21.8% 806g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Carrots vs As Served In Restaurant Horchata:

• Boiled and Drained Carrots have more Vitamin B1, more Vitamin B2, 21.2 times more Vitamin B3, more Vitamin B5, 13.9 times more Vitamin B6, 6.6 times more Vitamin E and more Vitamin K than As Served In Restaurant Horchata.

Comparing minerals per 500 calories for Boiled Carrots vs As Served In Restaurant Horchata:

• Boiled and Drained Carrots have 2.6 times more Calcium, 13.1 times more Copper, 52.5 times more Iron, 5.1 times more Magnesium, 23.9 times more Manganese, 3.1 times more Phosphorus, 10.7 times more Potassium, 2.7 times more Selenium, 6.4 times more Sodium, 5.1 times more Zinc and 1.6 times more Water than As Served In Restaurant Horchata.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Carrots have more Fiber and 2.4 times more Protein than As Served In Restaurant Horchata.
• While As Served In Restaurant Horchata contain 2.6 times more Fat, 1.8 times more Sugars and 2.8 times more Fructose than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and As Served In Restaurant Horchata have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Boiled and Drained Carrots as well as As Served In Restaurant Horchata have insufficient amounts of Glucose and Sucrose in 500 kcal.