Comparing Nutrients in 500 calories Boiled Carrots VS Blanched Hazelnuts

Weight per 500 calories

• Boiled Carrots: 1429g
• Blanched Hazelnuts: 79.5g

Blanched Hazelnuts Or Filberts have 18 times more energy per unit of mass than Boiled and Drained Carrots, which is very high in comparison to other foods. Boiled Carrots having low energy density.

Which food has more nutrients per 500 calories - Boiled Carrots or Blanched Hazelnuts?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Blanched Hazelnuts	8%	82%	10%

Macro Nutrients

	Boiled Carrots	Blanched Hazelnuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.65% 2.57g	50% 48.6g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	11.6% 3.7g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	2.9% 0.046g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	25.7% 4.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	10.4% 13.5g	130g per day for Men 19-50 years
Sugars	68% 49.3g	3.83% 2.77g	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	0.077% 0.056g	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	% 0.056g	g per day for Men 19-50 years
Sucrose	% 38.6g	% 2.66g	g per day for Men 19-50 years
Fiber	113% 43g	23% 8.74g	38g per day for Men 19-50 years
Protein	19.4% 11g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Blanched Hazelnuts	Recommended Dietary Allowance
Vitamin A	1352% 12171μg	0.18% 1.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.6% 0.94mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.4% 0.63mg	6.73% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.6% 9.2mg	7.7% 1.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.3% 3.3mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	35.8% 0.47mg	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	15.5% 62μg	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	1.77% 1.6mg	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	93% 14mg	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	Blanched Hazelnuts	Recommended Dietary Allowance
Calcium	43% 429mg	12% 118mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	141% 1.27mg	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	32.8% 2.62mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	30.3% 127mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	437% 10mg	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	35.2% 246mg	700mg per day for Men 19-50 years
Potassium	99% 3357mg	15.4% 523mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	5.93% 3.26μg	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	16% 1.75mg	11mg per day for Men 19-50 years
Water	35% 1288g	0.12% 4.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Carrots vs Blanched Hazelnuts:

• Boiled and Drained Carrots have 7655.8 times more Vitamin A, 2.5 times more Vitamin B1, 7.2 times more Vitamin B2, 7.5 times more Vitamin B3, 5.1 times more Vitamin B5, 4.7 times more Vitamin B6, 3.2 times more Vitamin B9 and 32.3 times more Vitamin C than Blanched Hazelnuts Or Filberts.
• Both Boiled and Drained Carrots and Blanched Hazelnuts Or Filberts have similar amounts of Vitamin E per 500 kcal.
• Both Boiled and Drained Carrots as well as Blanched Hazelnuts Or Filberts have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Carrots vs Blanched Hazelnuts:

• Boiled and Drained Carrots have 3.6 times more Calcium, 1.9 times more Iron, 1.7 times more Phosphorus, 6.4 times more Potassium, 3.1 times more Selenium, more Sodium, 1.6 times more Zinc and 279.9 times more Water than Blanched Hazelnuts Or Filberts.
• While Blanched Hazelnuts Or Filberts contain 5.2 times more Copper and 4.5 times more Manganese than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Blanched Hazelnuts Or Filberts have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Carrots have 8.7 times more Carbohydrate, 17.8 times more Sugars, 92.4 times more Fructose and 4.9 times more Fiber than Blanched Hazelnuts Or Filberts.
• While Blanched Hazelnuts Or Filberts contain 18.9 times more Fat, 8.7 times more Saturated Fat and 3.5 times more Omega 6 than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Blanched Hazelnuts Or Filberts have similar amounts of Energy and Protein per 500 kcal.
• Both Boiled and Drained Carrots as well as Blanched Hazelnuts Or Filberts have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.