Comparing Nutrients in 500 calories Boiled Carrots VS Frozen Strawberries

Weight per 500 calories

• Boiled Carrots: 1429g
• Frozen Strawberries: 1429g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 500 calories - Boiled Carrots or Frozen Strawberries?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Frozen Strawberries	4%	3%	93%

Macro Nutrients

	Boiled Carrots	Frozen Strawberries	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.65% 2.57g	1.62% 1.57g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	20.5% 0.33g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	100% 130g	130g per day for Men 19-50 years
Sugars	68% 49.3g	90% 65g	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	42.8% 31g	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	% 29g	g per day for Men 19-50 years
Sucrose	% 38.6g	% 5.3g	g per day for Men 19-50 years
Fiber	113% 43g	79% 30g	38g per day for Men 19-50 years
Protein	19.4% 11g	11% 6.14g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Frozen Strawberries	Recommended Dietary Allowance
Vitamin A	1352% 12171μg	3.17% 28.6μg	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	40.7% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.6% 9.2mg	41.3% 6.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.3% 3.3mg	31% 1.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	30.8% 0.4mg	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	60.7% 243μg	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	654% 589mg	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	27.6% 4.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	26% 31.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Frozen Strawberries	Recommended Dietary Allowance
Calcium	43% 429mg	23% 229mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	77.8% 0.7mg	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	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	37.4% 157mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	180% 4.14mg	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	26.5% 186mg	700mg per day for Men 19-50 years
Potassium	99% 3357mg	62% 2114mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	55.2% 829mg	1.9% 28.6mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	35% 1288g	34.7% 1285g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Carrots vs Frozen Strawberries:

• Boiled and Drained Carrots have 426 times more Vitamin A, 3 times more Vitamin B1, 1.4 times more Vitamin B3, 2.1 times more Vitamin B5, 5.5 times more Vitamin B6, 3.6 times more Vitamin E and 6.2 times more Vitamin K than Frozen Strawberries.
• While Frozen Strawberries contain 11.4 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Frozen Strawberries have similar amounts of Vitamin B2 and Vitamin B9 per 500 kcal.
• Both Boiled and Drained Carrots as well as Frozen Strawberries have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Carrots vs Frozen Strawberries:

• Boiled and Drained Carrots have 1.9 times more Calcium, 2.3 times more Phosphorus, 1.6 times more Potassium, 29 times more Sodium and 1.5 times more Zinc than Frozen Strawberries.
• While Frozen Strawberries contain 2.9 times more Copper, 2.2 times more Iron and 1.9 times more Manganese than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Frozen Strawberries have similar amounts of Magnesium, Selenium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Carrots have 2.8 times more Omega 6, 1.4 times more Fiber and 1.8 times more Protein than Frozen Strawberries.
• While Frozen Strawberries contain 23 times more Omega 3, 1.3 times more Sugars and 6 times more Fructose than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Frozen Strawberries have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Boiled and Drained Carrots as well as Frozen Strawberries have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.