Comparing Nutrients in 500 calories Boiled Carrots VS Bottled Pomegranate Juice

Weight per 500 calories

• Boiled Carrots: 1429g
• Bottled Pomegranate Juice: 926g

Bottled Pomegranate Juice has 1.5 times more energy per unit of mass than Boiled and Drained Carrots, which is low in comparison to other foods. Boiled Carrots having low energy density.

Discover which food has more nutrients per 500 calories - Boiled Carrots or Bottled Pomegranate Juice?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Bottled Pomegranate Juice	1%	5%	94%

Macro Nutrients

	Boiled Carrots	Bottled Pomegranate Juice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.65% 2.57g	2.77% 2.7g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	2.23% 0.71g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	2.72% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	94% 122g	130g per day for Men 19-50 years
Sugars	68% 49.3g	162% 117g	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	81.4% 59g	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	% 58g	g per day for Men 19-50 years
Sucrose	% 38.6g	% 0g	g per day for Men 19-50 years
Fiber	113% 43g	2.44% 0.93g	38g per day for Men 19-50 years
Protein	19.4% 11g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Bottled Pomegranate Juice	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	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.4% 0.63mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.6% 9.2mg	13.5% 2.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.3% 3.3mg	52.8% 2.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	28.5% 0.37mg	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	55.6% 222μg	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	1.03% 0.93mg	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	23.5% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	80.2% 96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Bottled Pomegranate Juice	Recommended Dietary Allowance
Calcium	43% 429mg	10% 102mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	21.6% 0.19mg	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	11.6% 0.93mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	15.4% 65mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	38.2% 0.88mg	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	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	99% 3357mg	58.3% 1981mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	55.2% 829mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	35% 1288g	21.5% 796g	3700g per day for Men 19-50 years

Boiled Carrots VS Bottled Pomegranate Juice Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Carrots or Bottled Pomegranate Juice?

Lets compare vitamin content per 500 calories of Boiled Carrots vs Bottled Pomegranate Juice:

• 500 calories of Boiled Carrots have more Vitamin A, 6.8 times more Vitamin B1, 4.5 times more Vitamin B2, 4.3 times more Vitamin B3, 1.3 times more Vitamin B5, 5.9 times more Vitamin B6, 55.5 times more Vitamin C, 4.2 times more Vitamin E and 2 times more Vitamin K than Bottled Pomegranate Juice.
• Both Boiled Carrots and Bottled Pomegranate Juice provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Bottled Pomegranate Juice have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Carrots as well as Bottled Pomegranate Juice have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Carrots vs Bottled Pomegranate Juice:

• 500 calories of Boiled Carrots have 4.2 times more Calcium, 1.2 times more Copper, 5.2 times more Iron, 2.2 times more Magnesium, 2.5 times more Manganese, 4.2 times more Phosphorus, 1.7 times more Potassium, 3.6 times more Selenium, 9.9 times more Sodium, 3.4 times more Zinc and 1.6 times more Water than Bottled Pomegranate Juice.
• 500 calories of Bottled Pomegranate Juice lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Carrots have 46.3 times more Fiber and 7.8 times more Protein than Bottled Pomegranate Juice.
• While 500 kcal of Bottled Pomegranate Juice contain 2.4 times more Sugars and 11.5 times more Fructose than Boiled and Drained Carrots.
• Both Boiled Carrots and Bottled Pomegranate Juice offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Bottled Pomegranate Juice provide inadequate amounts of Fiber and Protein
• Both Boiled and Drained Carrots as well as Bottled Pomegranate Juice provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.