Comparing Nutrients in 500 calories Carrots VS Boiled Garland Chrysanthemum

Weight per 500 calories

• Carrots: 1220g
• Boiled Garland Chrysanthemum: 2500g

Carrots have 2.1 times more energy per 100g than Boiled Garland Chrysanthemum. It has low energy density when compared to other foods. Boiled and Drained Garland Chrysanthemum having very low energy density.

Which food has more nutrients per 500 calories - Carrots or Boiled Garland Chrysanthemum?

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Boiled Garland Chrysanthemum	27%	3%	70%

Macro Nutrients

	Carrots	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.93g	2.3% 2.25g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	1.7% 0.55g	32g per day for Men 19-50 years
Omega 3	1.52% 0.024g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	7.17% 1.2g	5% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	83% 108g	130g per day for Men 19-50 years
Sugars	79.7% 58g	69.3% 50.3g	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	151% 57.5g	38g per day for Men 19-50 years
Protein	20.3% 11.3g	73.2% 41g	56g per day for Men 19-50 years

Vitamins

	Carrots	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Vitamin A	1131% 10183μg	358% 3225μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.8mg	43.8% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.4% 0.71mg	308% 4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.6% 3.33mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.7mg	227% 2.95mg	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	313% 1250μg	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	664% 598mg	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	417% 62.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	2973% 3568μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Calcium	40.2% 402mg	173% 1725mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	369% 3.33mg	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	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	35% 146mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	76% 1.74mg	386% 8.88mg	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	154% 1075mg	700mg per day for Men 19-50 years
Potassium	115% 3902mg	418% 14225mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	56% 841mg	88.3% 1325mg	1500mg per day for Men 19-50 years
Zinc	26.6% 2.93mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	29% 1077g	62.5% 2312g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Carrots vs Boiled Garland Chrysanthemum:

• Raw Carrots have 3.2 times more Vitamin A, 1.5 times more Vitamin B1 and 3.2 times more Vitamin B5 than Boiled and Drained Garland Chrysanthemum.
• While Boiled and Drained Garland Chrysanthemum contains 5.7 times more Vitamin B2, 1.5 times more Vitamin B3, 1.8 times more Vitamin B6, 5.4 times more Vitamin B9, 8.3 times more Vitamin C, 7.8 times more Vitamin E and 22.2 times more Vitamin K than Raw Carrots.
• Both Raw Carrots as well as Boiled and Drained Garland Chrysanthemum have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Carrots vs Boiled Garland Chrysanthemum:

• Boiled and Drained Garland Chrysanthemum contains 4.3 times more Calcium, 6.1 times more Copper, 25.6 times more Iron, 3.1 times more Magnesium, 5.1 times more Manganese, 2.5 times more Phosphorus, 3.6 times more Potassium, 6.2 times more Selenium, 1.6 times more Sodium, 1.7 times more Zinc and 2.1 times more Water than Raw Carrots.

Comparison of macro-nutrients per 500 calories:

• Raw Carrots have 1.4 times more Omega 6 than Boiled and Drained Garland Chrysanthemum.
• While Boiled and Drained Garland Chrysanthemum contains 6.2 times more Omega 3, 1.7 times more Fiber and 3.6 times more Protein than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Garland Chrysanthemum have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
• Both Raw Carrots as well as Boiled and Drained Garland Chrysanthemum have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.