Comparing Nutrients in 500 calories Boiled Carrots VS ZESPRI SunGold Kiwifruit

Weight per 500 calories

• Boiled Carrots: 1429g
• ZESPRI SunGold Kiwifruit: 794g

Raw ZESPRI SunGold Kiwifruit has 1.8 times more energy per unit of mass than Boiled and Drained Carrots, which is low in comparison to other foods. Boiled Carrots having low energy density.

Which food has more nutrients per 500 calories - Boiled Carrots or ZESPRI SunGold Kiwifruit?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
ZESPRI SunGold Kiwifruit	6%	4%	90%

Macro Nutrients

	Boiled Carrots	ZESPRI SunGold Kiwifruit	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.65% 2.57g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	2.8% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	96% 125g	130g per day for Men 19-50 years
Sugars	68% 49.3g	135% 98g	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	63.5% 46g	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	% 42g	g per day for Men 19-50 years
Sucrose	% 38.6g	% 9.7g	g per day for Men 19-50 years
Fiber	113% 43g	29.2% 11g	38g per day for Men 19-50 years
Protein	19.4% 11g	14.5% 8.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	ZESPRI SunGold Kiwifruit	Recommended Dietary Allowance
Vitamin A	1352% 12171μg	0.88% 7.94μg	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	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.6% 9.2mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.3% 3.3mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	48.2% 0.63mg	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	61.5% 246μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	26.5% 0.63μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	57% 51.4mg	1422% 1280mg	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	74% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	40.3% 48.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	ZESPRI SunGold Kiwifruit	Recommended Dietary Allowance
Calcium	43% 429mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	133% 1.2mg	0.9mg per day for Men 19-50 years
Fluoride	17% 679μg	0% 0μg	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	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	16.6% 0.38mg	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	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	99% 3357mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	5.77% 3.17μg	55μg per day for Men 19-50 years
Sodium	55.2% 829mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	5.77% 0.63mg	11mg per day for Men 19-50 years
Water	35% 1288g	17.7% 654g	3700g per day for Men 19-50 years

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

• Boiled and Drained Carrots have 1533.6 times more Vitamin A, more Vitamin B1, 5 times more Vitamin B3, 3.5 times more Vitamin B5, 3.5 times more Vitamin B6, 1.3 times more Vitamin E and 4 times more Vitamin K than Raw ZESPRI SunGold Kiwifruit.
• While Raw ZESPRI SunGold Kiwifruit contains more Vitamin B12 and 24.9 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw ZESPRI SunGold Kiwifruit have similar amounts of Vitamin B2 and Vitamin B9 per 500 kcal.
• Both Boiled and Drained Carrots as well as Raw ZESPRI SunGold Kiwifruit have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Carrots vs ZESPRI SunGold Kiwifruit:

• Boiled and Drained Carrots have 3.2 times more Calcium, more Fluoride, 2.9 times more Iron, 1.5 times more Magnesium, 5.8 times more Manganese, 2.2 times more Phosphorus, 1.3 times more Potassium, 3.2 times more Selenium, 34.8 times more Sodium, 4.5 times more Zinc and 2 times more Water than Raw ZESPRI SunGold Kiwifruit.
• While Raw ZESPRI SunGold Kiwifruit contains 4.9 times more Copper than Boiled and Drained Carrots.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Carrots have 2.6 times more Omega 6, 3.9 times more Fiber and 1.3 times more Protein than Raw ZESPRI SunGold Kiwifruit.
• While Raw ZESPRI SunGold Kiwifruit contains 23.9 times more Omega 3, 2 times more Sugars and 9 times more Fructose than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw ZESPRI SunGold Kiwifruit have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Boiled and Drained Carrots as well as Raw ZESPRI SunGold Kiwifruit have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.