Comparing Nutrients in 500 calories Cooked Frozen Carrots VS Watermelon

Weight per 500 calories

• Cooked Frozen Carrots: 1351g
• Watermelon: 1667g

Cooked Frozen Carrots have 1.2 times more energy per 100g than Watermelon. It has low energy density when compared to other foods. Raw Watermelon having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Watermelon	7%	4%	89%

Macro Nutrients

	Cooked Frozen Carrots	Watermelon	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.47% 9.2g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	5.07% 1.62g	0.83% 0.27g	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	4.9% 0.83g	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	97% 126g	130g per day for Men 19-50 years
Sugars	76% 55g	143% 103g	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	77.2% 56g	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	% 26.3g	g per day for Men 19-50 years
Sucrose	% 46.5g	% 20g	g per day for Men 19-50 years
Fiber	117% 44.6g	17.5% 6.67g	38g per day for Men 19-50 years
Protein	14% 7.84g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Watermelon	Recommended Dietary Allowance
Vitamin A	1270% 11432μg	52% 467μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.8% 0.41mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.62mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.35mg	73.7% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.3% 1.14mg	57.7% 0.75mg	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	12.5% 50μg	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	150% 135mg	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	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	153% 184μg	1.4% 1.67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Watermelon	Recommended Dietary Allowance
Calcium	47.3% 473mg	11.7% 117mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	77.8% 0.7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.63% 25μg	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	50% 4mg	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	27.5% 0.63mg	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	26% 183mg	700mg per day for Men 19-50 years
Potassium	76.3% 2595mg	55% 1867mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.1μg	12% 6.67μg	55μg per day for Men 19-50 years
Sodium	53% 797mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	43% 4.73mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	33% 1221g	41% 1524g	3700g per day for Men 19-50 years

Cooked Frozen Carrots VS Watermelon Nutrients Per 500 Kcal

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

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

• 500 calories of Cooked Frozen Carrots have 24.5 times more Vitamin A, 1.4 times more Vitamin B2, 1.9 times more Vitamin B3, 1.5 times more Vitamin B6, 3 times more Vitamin B9, 16.4 times more Vitamin E and 110.3 times more Vitamin K than Watermelon.
• While 500 kcal of Raw Watermelon contain 1.4 times more Vitamin B1, 1.6 times more Vitamin B5 and 4.3 times more Vitamin C than Boiled and Drained Frozen Carrots.
• 500 calories of Watermelon have insufficient amounts of Vitamin E and Vitamin K
• Both Boiled and Drained Frozen Carrots as well as Raw Watermelon have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Frozen Carrots vs Watermelon:

• 500 calories of Cooked Frozen Carrots have 4.1 times more Calcium, 1.6 times more Copper, 1.8 times more Iron, 3.6 times more Manganese, 2.3 times more Phosphorus, 1.4 times more Potassium, 1.2 times more Selenium, 47.8 times more Sodium and 2.8 times more Zinc than Watermelon.
• Both Cooked Frozen Carrots and Watermelon contain similar levels of Magnesium and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Frozen Carrots have more Omega 3, 4.7 times more Omega 6 and 6.7 times more Fiber than Watermelon.
• While 500 kcal of Raw Watermelon contain 1.9 times more Sugars, 14.8 times more Fructose and 1.3 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Watermelon offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Watermelon provide inadequate amounts of Omega 3 and Omega 6