Comparing Nutrients in 500 calories Carrots VS No Caffeine Lemon-lime Soda Carbonated

Weight per 500 calories

• Carrots: 1220g
• No Caffeine Lemon-lime Soda Carbonated: 1220g

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

Which food has more nutrients per 500 calories - Carrots or No Caffeine Lemon-lime Soda Carbonated?

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
No Caffeine Lemon-lime Soda Carbonated	1%	0%	99%

Macro Nutrients

	Carrots	No Caffeine Lemon-lime Soda Carbonated	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.93g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	0% 0g	32g per day for Men 19-50 years
Omega 3	1.52% 0.024g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	7.17% 1.2g	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	98% 127g	130g per day for Men 19-50 years
Sugars	79.7% 58g	175% 127g	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	9.25% 6.7g	99% 71.6g	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	% 7.2g	% 52.7g	g per day for Men 19-50 years
Sucrose	% 43.8g	% 0g	g per day for Men 19-50 years
Fiber	90% 34g	0% 0g	38g per day for Men 19-50 years
Protein	20.3% 11.3g	1.96% 1.1g	56g per day for Men 19-50 years

Vitamins

	Carrots	No Caffeine Lemon-lime Soda Carbonated	Recommended Dietary Allowance
Vitamin A	1131% 10183μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.8mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.4% 0.71mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	1.14% 0.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.6% 3.33mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.7mg	0% 0mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	90% 27μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	58% 232μg	0% 0μg	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	80% 72mg	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	53.7% 8.05mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	No Caffeine Lemon-lime Soda Carbonated	Recommended Dietary Allowance
Calcium	40.2% 402mg	2.44% 24.4mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	0% 0mg	0.9mg per day for Men 19-50 years
Fluoride	0.98% 39μg	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	45.7% 3.66mg	3.05% 0.24mg	8mg per day for Men 19-50 years
Magnesium	35% 146mg	2.9% 12mg	420mg per day for Men 19-50 years
Manganese	76% 1.74mg	0% 0mg	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% 427mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	115% 3902mg	0.36% 12mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	56% 841mg	8.13% 122mg	1500mg per day for Men 19-50 years
Zinc	26.6% 2.93mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	29% 1077g	29.5% 1091g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Carrots vs No Caffeine Lemon-lime Soda Carbonated:

• Raw Carrots have more Vitamin A, more Vitamin B1, more Vitamin B2, 65.5 times more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than No Caffeine Lemon-lime Soda Carbonated.
• Both Raw Carrots as well as No Caffeine Lemon-lime Soda Carbonated have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Carrots vs No Caffeine Lemon-lime Soda Carbonated:

• Raw Carrots have 16.5 times more Calcium, more Copper, 15 times more Iron, 12 times more Magnesium, more Manganese, more Phosphorus, 320 times more Potassium, 6.9 times more Sodium and 24 times more Zinc than No Caffeine Lemon-lime Soda Carbonated.
• Both Raw Carrots and No Caffeine Lemon-lime Soda Carbonated have similar amounts of Water per 500 kcal.
• Both Raw Carrots as well as No Caffeine Lemon-lime Soda Carbonated have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Carrots have more Omega 6, more Fiber and 10.3 times more Protein than No Caffeine Lemon-lime Soda Carbonated.
• While No Caffeine Lemon-lime Soda Carbonated contains 2.2 times more Sugars and 10.7 times more Fructose than Raw Carrots.
• Both Raw Carrots and No Caffeine Lemon-lime Soda Carbonated have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Carrots as well as No Caffeine Lemon-lime Soda Carbonated have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.