Comparing Nutrients in 500 calories Boiled Carrots VS Boiled Borage with Salt

Weight per 500 calories

• Boiled Carrots: 1429g
• Boiled Borage with Salt: 2000g

Boiled Carrots have 1.4 times more energy per 100g than Boiled Borage with Salt. It has low energy density when compared to other foods. Boiled and Drained Borage with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled Carrots or Boiled Borage with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Boiled Borage with Salt	28%	24%	48%

Macro Nutrients

	Boiled Carrots	Boiled Borage with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.65% 2.57g	16.7% 16g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	12.3% 3.94g	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	15% 2.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	54.6% 71g	130g per day for Men 19-50 years
Sugars	68% 49.3g	NA	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	NA	38g per day for Men 19-50 years
Protein	19.4% 11g	74.6% 41.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Boiled Borage with Salt	Recommended Dietary Allowance
Vitamin A	1352% 12171μg	487% 4380μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.6% 0.94mg	98% 1.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.4% 0.63mg	254% 3.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.6% 9.2mg	118% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.3% 3.3mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	135% 1.76mg	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	50% 200μg	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	722% 650mg	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	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	Boiled Borage with Salt	Recommended Dietary Allowance
Calcium	43% 429mg	204% 2040mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	318% 2.86mg	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	910% 72.8mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	271% 1140mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	335% 7.7mg	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	157% 1100mg	700mg per day for Men 19-50 years
Potassium	99% 3357mg	289% 9820mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	32.7% 18μg	55μg per day for Men 19-50 years
Sodium	55.2% 829mg	432% 6480mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	35% 1288g	49.7% 1838g	3700g per day for Men 19-50 years

Boiled Carrots VS Boiled Borage With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Carrots or Boiled Borage with Salt?

Lets compare vitamin content per 500 calories of Boiled Carrots vs Boiled Borage with Salt:

• 500 calories of Boiled Carrots have 2.8 times more Vitamin A, 3.7 times more Vitamin B5 and 1.2 times more Vitamin B6 than Boiled Borage with Salt.
• While 500 kcal of Boiled and Drained Borage with Salt contain 1.3 times more Vitamin B1, 5.3 times more Vitamin B2, 2 times more Vitamin B3 and 12.6 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled Carrots and Boiled Borage with Salt provide similar amounts of Vitamin B9 per 500 calories.
• Both Boiled and Drained Carrots as well as Boiled and Drained Borage with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Carrots vs Boiled Borage with Salt:

• 500 kcal of Boiled and Drained Borage with Salt contain 4.8 times more Calcium, 11.8 times more Copper, 15 times more Iron, 8 times more Magnesium, 3.5 times more Manganese, 2.6 times more Phosphorus, 2.9 times more Potassium, 1.8 times more Selenium, 7.8 times more Sodium, 1.5 times more Zinc and 1.4 times more Water than Boiled and Drained Carrots.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Carrots have 1.7 times more Carbohydrate than Boiled Borage with Salt.
• While 500 kcal of Boiled and Drained Borage with Salt contain 6.3 times more Fat, 9.2 times more Saturated Fat, 2 times more Omega 6 and 3.9 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and Boiled Borage with Salt offer comparable quantities of Energy per 500 calories.
• 500 calories of Boiled Carrots provide inadequate amounts of Omega 6