Comparing Nutrients in 500 calories Boiled Carrots VS Carrots

Weight per 500 calories

• Boiled Carrots: 1429g
• Carrots: 1220g

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 Carrots?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Carrots	8%	5%	87%

Macro Nutrients

	Boiled Carrots	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.65% 2.57g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	7.17% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	90% 117g	130g per day for Men 19-50 years
Sugars	68% 49.3g	79.7% 58g	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	9.25% 6.7g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	% 38.6g	% 43.8g	g per day for Men 19-50 years
Fiber	113% 43g	90% 34g	38g per day for Men 19-50 years
Protein	19.4% 11g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Carrots	Recommended Dietary Allowance
Vitamin A	1352% 12171μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.6% 0.94mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.4% 0.63mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.6% 9.2mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.3% 3.3mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	90% 27μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	58% 232μg	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	80% 72mg	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	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Carrots	Recommended Dietary Allowance
Calcium	43% 429mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	61% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	17% 679μg	0.98% 39μg	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	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	76% 1.74mg	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	61% 427mg	700mg per day for Men 19-50 years
Potassium	99% 3357mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	55.2% 829mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	35% 1288g	29% 1077g	3700g per day for Men 19-50 years

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

• Boiled and Drained Carrots have 1.3 times more Vitamin B6, 1.8 times more Vitamin E and 1.2 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain 1.3 times more Vitamin B3 and 1.4 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Carrots have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B9 per 500 kcal.
• Both Boiled and Drained Carrots as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Carrots vs Carrots:

• Boiled and Drained Carrots have 17.4 times more Fluoride, 1.3 times more Iron, 1.3 times more Manganese and 8.2 times more Selenium than Raw Carrots.
• While Raw Carrots contain 2.3 times more Copper than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Carrots have similar amounts of Calcium, Magnesium, Phosphorus, Potassium, Sodium, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Carrots have 1.3 times more Fiber than Raw Carrots.
• While Raw Carrots contain 1.3 times more Fructose than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Carrots have similar amounts of Energy, Omega 6, Carbohydrate, Sugars and Protein per 500 kcal.
• Both Boiled and Drained Carrots as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.