Comparing Nutrients in 500 calories Cooked Frozen Carrots VS Dried Spirulina

Weight per 500 calories

• Cooked Frozen Carrots: 1351g
• Dried Spirulina: 172g

Dried Spirulina Seaweed has 7.8 times more energy per unit of mass than Boiled and Drained Frozen Carrots, which is high 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 Dried Spirulina?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Dried Spirulina	58%	18%	24%

Macro Nutrients

	Cooked Frozen Carrots	Dried Spirulina	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.47% 9.2g	13.7% 13.3g	97g per day for Men 19-50 years
Saturated Fat	5.07% 1.62g	14.3% 4.57g	32g per day for Men 19-50 years
Omega 3	37% 0.59g	88.7% 1.4g	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	12.7% 2.16g	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	31.7% 41.2g	130g per day for Men 19-50 years
Sugars	76% 55g	7.37% 5.34g	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	16.3% 6.2g	38g per day for Men 19-50 years
Protein	14% 7.84g	177% 99g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Dried Spirulina	Recommended Dietary Allowance
Vitamin A	1270% 11432μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.8% 0.41mg	342% 4.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	487% 6.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.62mg	138% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.35mg	120% 6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.3% 1.14mg	48.3% 0.63mg	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	40.5% 162μg	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	19.3% 17.4mg	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	57.5% 8.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	153% 184μg	36.6% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Dried Spirulina	Recommended Dietary Allowance
Calcium	47.3% 473mg	20.7% 207mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	1169% 10.5mg	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	614% 49mg	8mg per day for Men 19-50 years
Magnesium	35.4% 149mg	80% 336mg	420mg per day for Men 19-50 years
Manganese	98% 2.26mg	142% 3.28mg	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	29% 203mg	700mg per day for Men 19-50 years
Potassium	76.3% 2595mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.1μg	22.6% 12.4μg	55μg per day for Men 19-50 years
Sodium	53% 797mg	120% 1807mg	1500mg per day for Men 19-50 years
Zinc	43% 4.73mg	31.3% 3.45mg	11mg per day for Men 19-50 years
Water	33% 1221g	0.22% 8.07g	3700g per day for Men 19-50 years

Cooked Frozen Carrots VS Dried Spirulina Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Frozen Carrots or Dried Spirulina?

Lets compare vitamin content per 500 calories of Cooked Frozen Carrots vs Dried Spirulina:

• 500 calories of Cooked Frozen Carrots have 228.6 times more Vitamin A, 1.8 times more Vitamin B6, 1.8 times more Vitamin C, 1.6 times more Vitamin E and 4.2 times more Vitamin K than Dried Spirulina.
• While 500 kcal of Dried Spirulina Seaweed contain 10.1 times more Vitamin B1, 12.7 times more Vitamin B2, 3.9 times more Vitamin B3 and 2.6 times more Vitamin B5 than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Dried Spirulina provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Dried Spirulina have insufficient amounts of Vitamin A
• Both Boiled and Drained Frozen Carrots as well as Dried Spirulina Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Frozen Carrots vs Dried Spirulina:

• 500 calories of Cooked Frozen Carrots have 2.3 times more Calcium, 2.1 times more Phosphorus, 1.4 times more Zinc and 151.3 times more Water than Dried Spirulina.
• While 500 kcal of Dried Spirulina Seaweed contain 9.5 times more Copper, 6.9 times more Iron, 2.3 times more Magnesium, 1.5 times more Manganese, 1.5 times more Selenium and 2.3 times more Sodium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Dried Spirulina contain similar levels of Potassium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Frozen Carrots have 1.8 times more Omega 6, 2.5 times more Carbohydrate, 10.3 times more Sugars and 7.2 times more Fiber than Dried Spirulina.
• While 500 kcal of Dried Spirulina Seaweed contain 1.4 times more Fat, 2.8 times more Saturated Fat, 2.4 times more Omega 3 and 12.6 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Dried Spirulina offer comparable quantities of Energy per 500 calories.