Comparing Nutrients in 500 calories Carrots VS Cake, white, prepared from recipe with coconut frosting

Weight per 500 calories

• Carrots: 1220g
• Cake, white, prepared from recipe with coconut frosting: 140g

Cake, white, prepared from recipe with coconut frosting has 8.7 times more energy per unit of mass than Raw Carrots, which is high in comparison to other foods. Carrots having low energy density.

Which food has more nutrients per 500 calories - Carrots or Cake, white, prepared from recipe with coconut frosting?

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Cake, white, prepared from recipe with coconut frosting	5%	26%	69%

Macro Nutrients

	Carrots	Cake, white, prepared from recipe with coconut frosting	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.93g	15% 14.5g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	17% 5.47g	32g per day for Men 19-50 years
Omega 3	1.52% 0.024g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	7.17% 1.2g	16.7% 2.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.48% 1.4mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	68.3% 88.8g	130g per day for Men 19-50 years
Sugars	79.7% 58g	111% 80.6g	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	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	% 7.2g	NA	g per day for Men 19-50 years
Sucrose	% 43.8g	NA	g per day for Men 19-50 years
Fiber	90% 34g	3.7% 1.4g	38g per day for Men 19-50 years
Protein	20.3% 11.3g	11% 6.18g	56g per day for Men 19-50 years

Vitamins

	Carrots	Cake, white, prepared from recipe with coconut frosting	Recommended Dietary Allowance
Vitamin A	1131% 10183μg	1.87% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.8mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.4% 0.71mg	20.4% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	9.33% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.6% 3.33mg	4.7% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.7mg	3.13% 0.041mg	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	11% 43.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.5% 0.084μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	80% 72mg	0.16% 0.14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	1.87% 11.2IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	53.7% 8.05mg	1.12% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	4.8% 5.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Cake, white, prepared from recipe with coconut frosting	Recommended Dietary Allowance
Calcium	40.2% 402mg	12.6% 126mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	10.5% 0.094mg	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	20.4% 1.63mg	8mg per day for Men 19-50 years
Magnesium	35% 146mg	4% 17mg	420mg per day for Men 19-50 years
Manganese	76% 1.74mg	17% 0.39mg	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	14% 98mg	700mg per day for Men 19-50 years
Potassium	115% 3902mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	56% 841mg	26.6% 399mg	1500mg per day for Men 19-50 years
Zinc	26.6% 2.93mg	4.2% 0.46mg	11mg per day for Men 19-50 years
Water	29% 1077g	0.79% 29g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Carrots vs Cake, white, prepared from recipe with coconut frosting:

• Raw Carrots have 604.2 times more Vitamin A, 4.5 times more Vitamin B1, 2.7 times more Vitamin B2, 8 times more Vitamin B3, 14.2 times more Vitamin B5, 41.3 times more Vitamin B6, 5.3 times more Vitamin B9, 512.3 times more Vitamin C, 47.8 times more Vitamin E and 28 times more Vitamin K than Cake, white, prepared from recipe with coconut frosting.
• Both Raw Carrots as well as Cake, white, prepared from recipe with coconut frosting have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Carrots vs Cake, white, prepared from recipe with coconut frosting:

• Raw Carrots have 3.2 times more Calcium, 5.8 times more Copper, 2.2 times more Iron, 8.7 times more Magnesium, 4.5 times more Manganese, 4.3 times more Phosphorus, 28.1 times more Potassium, 2.1 times more Sodium, 6.3 times more Zinc and 37 times more Water than Cake, white, prepared from recipe with coconut frosting.
• While Cake, white, prepared from recipe with coconut frosting contains 12.3 times more Selenium than Raw Carrots.

Comparison of macro-nutrients per 500 calories:

• Raw Carrots have 1.3 times more Carbohydrate, 24.3 times more Fiber and 1.8 times more Protein than Cake, white, prepared from recipe with coconut frosting.
• While Cake, white, prepared from recipe with coconut frosting contains 4.9 times more Fat, 14 times more Saturated Fat, 7.8 times more Omega 3, 2.3 times more Omega 6 and 1.4 times more Sugars than Raw Carrots.
• Both Raw Carrots and Cake, white, prepared from recipe with coconut frosting have similar amounts of Energy per 500 kcal.
• Both Raw Carrots as well as Cake, white, prepared from recipe with coconut frosting have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.