Comparing Nutrients in 500 calories Boiled Carrots VS Now, Nutritional Yeast Flakes

Weight per 500 calories

• Boiled Carrots: 1429g
• Now, Nutritional Yeast Flakes: 129g

Fortified Nutritional Yeast Flakes by Now Foods have 11.1 times more energy per unit of mass than Boiled and Drained Carrots, which is high in comparison to other foods. Boiled Carrots having low energy density.

Which food has more nutrients per 500 calories - Boiled Carrots or Now, Nutritional Yeast Flakes?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Now, Nutritional Yeast Flakes	58%	7%	35%

Macro Nutrients

	Boiled Carrots	Now, Nutritional Yeast Flakes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.65% 2.57g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	0% 0g	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	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	33% 43g	130g per day for Men 19-50 years
Sugars	68% 49.3g	0% 0g	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	75% 28.5g	38g per day for Men 19-50 years
Protein	19.4% 11g	128% 71.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Now, Nutritional Yeast Flakes	Recommended Dietary Allowance
Vitamin A	1352% 12171μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.6% 0.94mg	7146% 85.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.4% 0.63mg	6597% 85.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.6% 9.2mg	2857% 457mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.3% 3.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	6597% 85.8mg	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	2411% 9643μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8335% 200μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	57% 51.4mg	NA	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	Now, Nutritional Yeast Flakes	Recommended Dietary Allowance
Calcium	43% 429mg	8.58% 85.8mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	NA	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	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	NA	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	99% 3357mg	75.6% 2571mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	NA	55μg per day for Men 19-50 years
Sodium	55.2% 829mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	NA	11mg per day for Men 19-50 years
Water	35% 1288g	NA	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Carrots vs Now, Nutritional Yeast Flakes:

• Fortified Nutritional Yeast Flakes by Now Foods contain 91 times more Vitamin B1, 136.4 times more Vitamin B2, 49.6 times more Vitamin B3, 39.2 times more Vitamin B6, 48.2 times more Vitamin B9 and more Vitamin B12 than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Fortified Nutritional Yeast Flakes by Now Foods have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Carrots vs Now, Nutritional Yeast Flakes:

• Boiled and Drained Carrots have 5 times more Calcium, 1.3 times more Potassium and more Sodium than Fortified Nutritional Yeast Flakes by Now Foods.
• While Fortified Nutritional Yeast Flakes by Now Foods contain 1.5 times more Iron than Boiled and Drained Carrots.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Carrots have 2.7 times more Carbohydrate, more Sugars and 1.5 times more Fiber than Fortified Nutritional Yeast Flakes by Now Foods.
• While Fortified Nutritional Yeast Flakes by Now Foods contain 6.6 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Fortified Nutritional Yeast Flakes by Now Foods have similar amounts of Energy per 500 kcal.
• Both Boiled and Drained Carrots as well as Fortified Nutritional Yeast Flakes by Now Foods have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.