Comparing Nutrients in 500 calories Boiled Carrots VS Diet Ready-to-drink Green Tea

Weight per 500 calories

• Boiled Carrots: 1429g
• Diet Ready-to-drink Green Tea: 12500g

Boiled Carrots have 8.8 times more energy per 100g than Diet Ready-to-drink Green Tea. It has low energy density when compared to other foods. Diet Ready-to-drink Green Tea having very low energy density.

Which food has more nutrients per 500 calories - Boiled Carrots or Diet Ready-to-drink Green Tea?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Diet Ready-to-drink Green Tea	0%	0%	100%

Macro Nutrients

	Boiled Carrots	Diet Ready-to-drink Green Tea	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.65% 2.57g	0% 0g	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	89.4% 116g	130g per day for Men 19-50 years
Sugars	68% 49.3g	160% 116g	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	91% 66.3g	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	% 50g	g per day for Men 19-50 years
Sucrose	% 38.6g	% 0g	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	Diet Ready-to-drink Green Tea	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	NA	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	1319% 1188mg	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	Diet Ready-to-drink Green Tea	Recommended Dietary Allowance
Calcium	43% 429mg	12.5% 125mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	69.4% 0.63mg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	29.8% 125mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	652% 15mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	99% 3357mg	18.4% 625mg	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	50% 750mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	35% 1288g	333% 12339g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Carrots vs Diet Ready-to-drink Green Tea:

• Boiled and Drained Carrots have more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9, more Vitamin E and more Vitamin K than Diet Ready-to-drink Green Tea.
• While Diet Ready-to-drink Green Tea contains 23.1 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Diet Ready-to-drink Green Tea have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Carrots vs Diet Ready-to-drink Green Tea:

• Boiled and Drained Carrots have 3.4 times more Calcium, more Iron, more Phosphorus, 5.4 times more Potassium, more Selenium and 2.3 times more Zinc than Diet Ready-to-drink Green Tea.
• While Diet Ready-to-drink Green Tea contains 2.6 times more Copper, 6.8 times more Manganese and 9.6 times more Water than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Diet Ready-to-drink Green Tea have similar amounts of Magnesium and Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Carrots have more Omega 6, more Fiber and more Protein than Diet Ready-to-drink Green Tea.
• While Diet Ready-to-drink Green Tea contains 2.4 times more Sugars and 12.9 times more Fructose than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Diet Ready-to-drink Green Tea have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Boiled and Drained Carrots as well as Diet Ready-to-drink Green Tea have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.