Comparing Nutrients in 500 calories Boiled Carrots VS Yeast extract spread

Weight per 500 calories

• Boiled Carrots: 1429g
• Yeast extract spread: 270g

Yeast extract spread has 5.3 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 Yeast extract spread?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Yeast extract spread	52%	4%	44%

Macro Nutrients

	Boiled Carrots	Yeast extract spread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.65% 2.57g	2.5% 2.43g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	0% 0g	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	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	42.5% 55g	130g per day for Men 19-50 years
Sugars	68% 49.3g	5.96% 4.32g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 38.6g	% 0g	g per day for Men 19-50 years
Fiber	113% 43g	46.2% 17.6g	38g per day for Men 19-50 years
Protein	19.4% 11g	115% 64.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Yeast extract spread	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	5265% 63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.4% 0.63mg	3638% 47.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.6% 9.2mg	2154% 345mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.3% 3.3mg	249% 12.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	0% 0mg	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	2558% 10232μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	56.3% 1.35μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	57% 51.4mg	0% 0mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Yeast extract spread	Recommended Dietary Allowance
Calcium	43% 429mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	73.6% 0.66mg	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	136% 11mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	116% 486mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	30.7% 0.71mg	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	40% 281mg	700mg per day for Men 19-50 years
Potassium	99% 3357mg	167% 5676mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	136% 74.6μg	55μg per day for Men 19-50 years
Sodium	55.2% 829mg	609% 9135mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	103% 11.3mg	11mg per day for Men 19-50 years
Water	35% 1288g	3% 111g	3700g per day for Men 19-50 years

Boiled Carrots VS Yeast Extract Spread Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Carrots or Yeast extract spread?

Lets compare vitamin content per 500 calories of Boiled Carrots vs Yeast extract spread:

• 500 calories of Boiled Carrots have more Vitamin A, more Vitamin B6, more Vitamin C, more Vitamin E and more Vitamin K than Yeast extract spread.
• While 500 kcal of Yeast extract spread contain 67 times more Vitamin B1, 75.2 times more Vitamin B2, 37.4 times more Vitamin B3, 3.8 times more Vitamin B5, 51.2 times more Vitamin B9 and more Vitamin B12 than Boiled and Drained Carrots.
• 500 calories of Boiled Carrots have insufficient amounts of Vitamin B12
• 500 calories of Yeast extract spread have insufficient amounts of Vitamin A, Vitamin B6, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Carrots as well as Yeast extract spread have insufficient amounts of Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Carrots vs Yeast extract spread:

• 500 calories of Boiled Carrots have 2.4 times more Calcium, 3.1 times more Manganese, 1.5 times more Phosphorus and 11.7 times more Water than Yeast extract spread.
• While 500 kcal of Yeast extract spread contain 2.7 times more Copper, 2.2 times more Iron, 3.4 times more Magnesium, 1.7 times more Potassium, 7.5 times more Selenium, 11 times more Sodium and 4 times more Zinc than Boiled and Drained Carrots.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Carrots have 2.1 times more Carbohydrate, 11.4 times more Sugars and 2.4 times more Fiber than Yeast extract spread.
• While 500 kcal of Yeast extract spread contain 5.9 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and Yeast extract spread offer comparable quantities of Energy per 500 calories.
• Both Boiled and Drained Carrots as well as Yeast extract spread provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.