Comparing Nutrients in 500 calories Boiled Carrots VS Malt beverage, includes non-alcoholic beer

Weight per 500 calories

• Boiled Carrots: 1429g
• Malt beverage, includes non-alcoholic beer: 1351g

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 Malt beverage, includes non-alcoholic beer?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Malt beverage, includes non-alcoholic beer	2%	3%	95%

Macro Nutrients

	Boiled Carrots	Malt beverage, includes non-alcoholic beer	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.65% 2.57g	1.67% 1.62g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	5.07% 0.081g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	3.97% 0.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	83.7% 109g	130g per day for Men 19-50 years
Sugars	68% 49.3g	150% 109g	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	0% 0g	38g per day for Men 19-50 years
Protein	19.4% 11g	5.07% 2.84g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Malt beverage, includes non-alcoholic beer	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	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.4% 0.63mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.6% 9.2mg	94% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.3% 3.3mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	28% 0.36mg	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	47.3% 189μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	11.3% 0.27μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	57% 51.4mg	7.5% 6.76mg	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	Malt beverage, includes non-alcoholic beer	Recommended Dietary Allowance
Calcium	43% 429mg	9.46% 95mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	12% 0.11mg	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	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	22.5% 95mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	7.64% 0.18mg	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	31% 216mg	700mg per day for Men 19-50 years
Potassium	99% 3357mg	3.18% 108mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	29.5% 16.2μg	55μg per day for Men 19-50 years
Sodium	55.2% 829mg	11.7% 176mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	2.46% 0.27mg	11mg per day for Men 19-50 years
Water	35% 1288g	33.3% 1232g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Carrots vs Malt beverage, includes non-alcoholic beer:

• Boiled and Drained Carrots have more Vitamin A, 4.4 times more Vitamin B1, 6.6 times more Vitamin B5, 6 times more Vitamin B6, 7.6 times more Vitamin C, more Vitamin E and more Vitamin K than Malt beverage, includes non-alcoholic beer.
• While Malt beverage, includes non-alcoholic beer contain 1.6 times more Vitamin B3 and more Vitamin B12 than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Malt beverage, includes non-alcoholic beer have similar amounts of Vitamin B2 and Vitamin B9 per 500 kcal.
• Both Boiled and Drained Carrots as well as Malt beverage, includes non-alcoholic beer have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Carrots vs Malt beverage, includes non-alcoholic beer:

• Boiled and Drained Carrots have 4.5 times more Calcium, 2.2 times more Copper, 6 times more Iron, 1.5 times more Magnesium, 12.6 times more Manganese, 2 times more Phosphorus, 31.1 times more Potassium, 4.7 times more Sodium and 10.6 times more Zinc than Malt beverage, includes non-alcoholic beer.
• While Malt beverage, includes non-alcoholic beer contain 1.6 times more Selenium than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Malt beverage, includes non-alcoholic beer have similar amounts of Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Carrots have 1.8 times more Omega 6, more Fiber and 3.8 times more Protein than Malt beverage, includes non-alcoholic beer.
• While Malt beverage, includes non-alcoholic beer contain 5.7 times more Omega 3 and 2.2 times more Sugars than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Malt beverage, includes non-alcoholic beer have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Boiled and Drained Carrots as well as Malt beverage, includes non-alcoholic beer have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.