Comparing Nutrients in 500 calories Boiled Carrots VS Witloof Chicory

Weight per 500 calories

• Boiled Carrots: 1429g
• Witloof Chicory: 2941g

Boiled Carrots have 2.1 times more energy per 100g than Witloof Chicory. It has low energy density when compared to other foods. Raw Witloof Chicory having very low energy density.

Which food has more nutrients per 500 calories - Boiled Carrots or Witloof Chicory?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Witloof Chicory	18%	4%	78%

Macro Nutrients

	Boiled Carrots	Witloof Chicory	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.65% 2.57g	3.03% 2.94g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	2.2% 0.71g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	6.4% 1.1g	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% 118g	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	240% 91g	38g per day for Men 19-50 years
Protein	19.4% 11g	47.3% 26.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Witloof Chicory	Recommended Dietary Allowance
Vitamin A	1352% 12171μg	3.27% 29.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.6% 0.94mg	152% 1.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.4% 0.63mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.6% 9.2mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.3% 3.3mg	85.3% 4.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	95% 1.24mg	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	272% 1088μg	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	92% 82.4mg	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	Witloof Chicory	Recommended Dietary Allowance
Calcium	43% 429mg	56% 559mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	167% 1.5mg	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	88.2% 7.06mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	70% 294mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	128% 2.94mg	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	109% 765mg	700mg per day for Men 19-50 years
Potassium	99% 3357mg	183% 6206mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	55.2% 829mg	3.92% 59mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	42.8% 4.7mg	11mg per day for Men 19-50 years
Water	35% 1288g	75% 2780g	3700g per day for Men 19-50 years

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

• Boiled and Drained Carrots have 413.8 times more Vitamin A, 2 times more Vitamin B3 and 1.8 times more Vitamin B6 than Raw Witloof Chicory.
• While Raw Witloof Chicory contains 1.9 times more Vitamin B1, 1.3 times more Vitamin B2, 1.3 times more Vitamin B5, 5.4 times more Vitamin B9 and 1.6 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Raw Witloof Chicory have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Carrots vs Witloof Chicory:

• Boiled and Drained Carrots have 1.7 times more Selenium and 14.1 times more Sodium than Raw Witloof Chicory.
• While Raw Witloof Chicory contains 1.3 times more Calcium, 6.2 times more Copper, 1.5 times more Iron, 2.1 times more Magnesium, 1.3 times more Manganese, 1.8 times more Phosphorus, 1.8 times more Potassium, 1.6 times more Zinc and 2.2 times more Water than Boiled and Drained Carrots.

Comparison of macro-nutrients per 500 calories:

• Raw Witloof Chicory contains 12.4 times more Omega 3, 2.1 times more Fiber and 2.4 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Witloof Chicory have similar amounts of Energy, Omega 6 and Carbohydrate per 500 kcal.
• Both Boiled and Drained Carrots as well as Raw Witloof Chicory have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.