Comparing Nutrients in 500 calories Boiled Carrots VS Pie, blueberry, prepared from recipe

Weight per 500 calories

• Boiled Carrots: 1429g
• Pie, blueberry, prepared from recipe: 204g

Pie, blueberry, prepared from recipe has 7 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.

Discover which food has more nutrients per 500 calories - Boiled Carrots or Pie, blueberry, prepared from recipe?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Pie, blueberry, prepared from recipe	4%	43%	53%

Macro Nutrients

	Boiled Carrots	Pie, blueberry, prepared from recipe	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.65% 2.57g	25% 24.3g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	18.6% 5.94g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	34.7% 5.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	52.6% 68.4g	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	9.84% 5.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Pie, blueberry, prepared from recipe	Recommended Dietary Allowance
Vitamin A	1352% 12171μg	0.45% 4.1μg	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	20.7% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.6% 9.2mg	15.2% 2.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.3% 3.3mg	5.06% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	5.34% 0.069mg	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	11.7% 47μg	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	1.6% 1.43mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Pie, blueberry, prepared from recipe	Recommended Dietary Allowance
Calcium	43% 429mg	1.43% 14.3mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	15% 0.14mg	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	31.4% 2.5mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	3.9% 16.3mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	26.6% 0.61mg	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	8.75% 61.2mg	700mg per day for Men 19-50 years
Potassium	99% 3357mg	3% 102mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	27.5% 15μg	55μg per day for Men 19-50 years
Sodium	55.2% 829mg	25% 378mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	3.7% 0.41mg	11mg per day for Men 19-50 years
Water	35% 1288g	2.82% 104g	3700g per day for Men 19-50 years

Boiled Carrots VS Pie, Blueberry, Prepared From Recipe Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Carrots or Pie, blueberry, prepared from recipe?

Lets compare vitamin content per 500 calories of Boiled Carrots vs Pie, blueberry, prepared from recipe:

• 500 calories of Boiled Carrots have 2982 times more Vitamin A, 3 times more Vitamin B1, 2.3 times more Vitamin B2, 3.8 times more Vitamin B3, 13.1 times more Vitamin B5, 31.5 times more Vitamin B6, 4.3 times more Vitamin B9 and 36 times more Vitamin C than Pie, blueberry, prepared from recipe.
• 500 calories of Pie, blueberry, prepared from recipe have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6 and Vitamin C
• Both Boiled and Drained Carrots as well as Pie, blueberry, prepared from recipe have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Boiled Carrots vs Pie, blueberry, prepared from recipe:

• 500 calories of Boiled Carrots have 30 times more Calcium, 1.8 times more Copper, 1.9 times more Iron, 8.8 times more Magnesium, 3.6 times more Manganese, 7 times more Phosphorus, 32.9 times more Potassium, 2.2 times more Sodium, 7 times more Zinc and 12.3 times more Water than Pie, blueberry, prepared from recipe.
• While 500 kcal of Pie, blueberry, prepared from recipe contain 1.5 times more Selenium than Boiled and Drained Carrots.
• 500 calories of Pie, blueberry, prepared from recipe lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Carrots have 1.7 times more Carbohydrate and 2 times more Protein than Pie, blueberry, prepared from recipe.
• While 500 kcal of Pie, blueberry, prepared from recipe contain 9.4 times more Fat, 13.9 times more Saturated Fat, 26.9 times more Omega 3 and 4.7 times more Omega 6 than Boiled and Drained Carrots.
• Both Boiled Carrots and Pie, blueberry, prepared from recipe offer comparable quantities of Energy per 500 calories.
• 500 calories of Boiled Carrots provide inadequate amounts of Omega 3 and Omega 6
• 500 calories of Pie, blueberry, prepared from recipe provide inadequate amounts of Protein