Comparing Nutrients in 500 calories Boiled Carrots VS Fortified With Vitamin C Apple Juice Light MOTTS

Weight per 500 calories

• Boiled Carrots: 1429g
• Fortified With Vitamin C Apple Juice Light MOTTS: 2273g

Boiled Carrots have 1.6 times more energy per 100g than Fortified With Vitamin C Apple Juice Light MOTTS. It has low energy density when compared to other foods. Fortified With Vitamin C Apple Juice Light MOTTS having very low energy density.

Which food has more nutrients per 500 calories - Boiled Carrots or Fortified With Vitamin C Apple Juice Light MOTTS?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Fortified With Vitamin C Apple Juice Light MOTTS	0%	4%	96%

Macro Nutrients

	Boiled Carrots	Fortified With Vitamin C Apple Juice Light MOTTS	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.65% 2.57g	2.34% 2.27g	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	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	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	89% 116g	130g per day for Men 19-50 years
Sugars	68% 49.3g	150% 109g	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	0% 0g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Fortified With Vitamin C Apple Juice Light MOTTS	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	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.4% 0.63mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.6% 9.2mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.3% 3.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	NA	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	606% 545mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Fortified With Vitamin C Apple Juice Light MOTTS	Recommended Dietary Allowance
Calcium	43% 429mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	NA	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	57% 4.55mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	NA	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	99% 3357mg	34% 1159mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	NA	55μg per day for Men 19-50 years
Sodium	55.2% 829mg	19.7% 295mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	NA	11mg per day for Men 19-50 years
Water	35% 1288g	58.2% 2155g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Carrots vs Fortified With Vitamin C Apple Juice Light MOTTS:

• Fortified With Vitamin C Apple Juice Light MOTTS contain 10.6 times more Vitamin C than Boiled and Drained Carrots.

Comparing minerals per 500 calories for Boiled Carrots vs Fortified With Vitamin C Apple Juice Light MOTTS:

• Boiled and Drained Carrots have 6.3 times more Calcium, 2.9 times more Potassium and 2.8 times more Sodium than Fortified With Vitamin C Apple Juice Light MOTTS.
• While Fortified With Vitamin C Apple Juice Light MOTTS contain 1.7 times more Water than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Fortified With Vitamin C Apple Juice Light MOTTS have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Carrots have more Fiber and more Protein than Fortified With Vitamin C Apple Juice Light MOTTS.
• While Fortified With Vitamin C Apple Juice Light MOTTS contain 2.2 times more Sugars than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Fortified With Vitamin C Apple Juice Light MOTTS have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Boiled and Drained Carrots as well as Fortified With Vitamin C Apple Juice Light MOTTS have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.