Comparing Nutrients in 500 calories Boiled Carrots VS Roasted Chinese Chestnuts

Weight per 500 calories

• Boiled Carrots: 1429g
• Roasted Chinese Chestnuts: 209g

Roasted Chinese Chestnuts have 6.8 times more energy per unit of mass than Boiled and Drained Carrots, which is above average in comparison to other foods. Boiled Carrots having low energy density.

Which food has more nutrients per 500 calories - Boiled Carrots or Roasted Chinese Chestnuts?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Roasted Chinese Chestnuts	8%	4%	88%

Macro Nutrients

	Boiled Carrots	Roasted Chinese Chestnuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.65% 2.57g	2.57% 2.5g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	1.14% 0.37g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	3.92% 0.063g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	3.4% 0.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	84.3% 110g	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	NA	38g per day for Men 19-50 years
Protein	19.4% 11g	16.7% 9.37g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Roasted Chinese Chestnuts	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	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.4% 0.63mg	14.5% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.6% 9.2mg	19.6% 3.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.3% 3.3mg	24.8% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	70.3% 0.91mg	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	37.7% 151μg	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	89.3% 80.3mg	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	Roasted Chinese Chestnuts	Recommended Dietary Allowance
Calcium	43% 429mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	90% 0.81mg	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	39.2% 3.14mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	45% 188mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	155% 3.57mg	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	30.5% 213mg	700mg per day for Men 19-50 years
Potassium	99% 3357mg	29.4% 998mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	NA	55μg per day for Men 19-50 years
Sodium	55.2% 829mg	0.56% 8.37mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	17.7% 1.95mg	11mg per day for Men 19-50 years
Water	35% 1288g	2.27% 84g	3700g per day for Men 19-50 years

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

• Boiled and Drained Carrots have more Vitamin A, 3 times more Vitamin B1, 3.3 times more Vitamin B2, 2.9 times more Vitamin B3, 2.7 times more Vitamin B5, 2.4 times more Vitamin B6 and 1.3 times more Vitamin B9 than Roasted Chinese Chestnuts.
• While Roasted Chinese Chestnuts contain 1.6 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Roasted Chinese Chestnuts have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Carrots vs Roasted Chinese Chestnuts:

• Boiled and Drained Carrots have 10.8 times more Calcium, 1.5 times more Iron, 2 times more Phosphorus, 3.4 times more Potassium, 99 times more Sodium, 1.5 times more Zinc and 15.3 times more Water than Roasted Chinese Chestnuts.
• While Roasted Chinese Chestnuts contain 3.3 times more Copper, 1.3 times more Magnesium and 1.6 times more Manganese than Boiled and Drained Carrots.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Carrots have 2.2 times more Omega 6 than Roasted Chinese Chestnuts.
• Both Boiled and Drained Carrots and Roasted Chinese Chestnuts have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Boiled and Drained Carrots as well as Roasted Chinese Chestnuts have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.