Comparing Nutrients in 500 calories Cooked Frozen Carrots VS Passion-fruit Juice, Purple

Weight per 500 calories

• Cooked Frozen Carrots: 1351g
• Passion-fruit Juice, Purple: 980g

Raw Passion-fruit Juice, Purple has 1.4 times more energy per unit of mass than Boiled and Drained Frozen Carrots, which is low in comparison to other foods. Cooked Frozen Carrots having low energy density.

Discover which food has more nutrients per 500 calories - Cooked Frozen Carrots or Passion-fruit Juice, Purple?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Passion-fruit Juice, Purple	3%	1%	96%

Macro Nutrients

	Cooked Frozen Carrots	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.47% 9.2g	0.51% 0.49g	97g per day for Men 19-50 years
Saturated Fat	5.07% 1.62g	0.12% 0.039g	32g per day for Men 19-50 years
Omega 3	37% 0.59g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	1.67% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.4% 104g	103% 133g	130g per day for Men 19-50 years
Sugars	76% 55g	181% 131g	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	5.2% 3.8g	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	% 4.86g	NA	g per day for Men 19-50 years
Sucrose	% 46.5g	NA	g per day for Men 19-50 years
Fiber	117% 44.6g	5.16% 1.96g	38g per day for Men 19-50 years
Protein	14% 7.84g	6.83% 3.82g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Vitamin A	1270% 11432μg	39.2% 353μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.8% 0.41mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.62mg	89.5% 14.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.3% 1.14mg	37.7% 0.49mg	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	37% 149μg	17% 68.6μg	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	34.5% 31mg	325% 292mg	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	91% 13.6mg	0.65% 0.098mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	153% 184μg	3.27% 3.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Calcium	47.3% 473mg	3.92% 39.2mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	57.7% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	89.5% 7.16mg	29.4% 2.35mg	8mg per day for Men 19-50 years
Magnesium	35.4% 149mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	98% 2.26mg	NA	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	60% 419mg	18.2% 127mg	700mg per day for Men 19-50 years
Potassium	76.3% 2595mg	80% 2725mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.1μg	1.8% 0.98μg	55μg per day for Men 19-50 years
Sodium	53% 797mg	3.92% 59mg	1500mg per day for Men 19-50 years
Zinc	43% 4.73mg	4.46% 0.49mg	11mg per day for Men 19-50 years
Water	33% 1221g	22.7% 839g	3700g per day for Men 19-50 years

Cooked Frozen Carrots VS Passion-fruit Juice, Purple Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Frozen Carrots or Passion-fruit Juice, Purple?

Lets compare vitamin content per 500 calories of Cooked Frozen Carrots vs Passion-fruit Juice, Purple:

• 500 calories of Cooked Frozen Carrots have 32.4 times more Vitamin A, more Vitamin B1, 2.3 times more Vitamin B6, 2.2 times more Vitamin B9, 139.2 times more Vitamin E and 46.9 times more Vitamin K than Passion-fruit Juice, Purple.
• While 500 kcal of Raw Passion-fruit Juice, Purple contain 2.6 times more Vitamin B2, 2.5 times more Vitamin B3 and 9.4 times more Vitamin C than Boiled and Drained Frozen Carrots.
• 500 calories of Passion-fruit Juice, Purple have insufficient amounts of Vitamin B1, Vitamin E and Vitamin K
• Both Boiled and Drained Frozen Carrots as well as Raw Passion-fruit Juice, Purple have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Frozen Carrots vs Passion-fruit Juice, Purple:

• 500 calories of Cooked Frozen Carrots have 12.1 times more Calcium, 2.1 times more Copper, 3 times more Iron, 3.3 times more Phosphorus, 8.3 times more Selenium, 13.6 times more Sodium, 9.6 times more Zinc and 1.5 times more Water than Passion-fruit Juice, Purple.
• Both Cooked Frozen Carrots and Passion-fruit Juice, Purple contain similar levels of Magnesium and Potassium per 500 calories.
• 500 calories of Passion-fruit Juice, Purple lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Frozen Carrots have more Omega 3, 13.7 times more Omega 6, 22.7 times more Fiber and 2 times more Protein than Passion-fruit Juice, Purple.
• While 500 kcal of Raw Passion-fruit Juice, Purple contain 1.3 times more Carbohydrate and 2.4 times more Sugars than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Passion-fruit Juice, Purple offer comparable quantities of Energy per 500 calories.
• 500 calories of Passion-fruit Juice, Purple provide inadequate amounts of Omega 3, Omega 6, Fiber and Protein