Comparing Nutrients in 500 calories Carrots VS Frostings, glaze, prepared-from-recipe

Weight per 500 calories

• Carrots: 1220g
• Frostings, glaze, prepared-from-recipe: 147g

Frostings, glaze, prepared-from-recipe have 8.3 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 Frostings, glaze, prepared-from-recipe?

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Frostings, glaze, prepared-from-recipe	1%	1%	98%

Macro Nutrients

	Carrots	Frostings, glaze, prepared-from-recipe	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.93g	0.8% 0.78g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	1.52% 0.024g	0.92% 0.015g	1.6g per day for Men 19-50 years
Omega 6	7.17% 1.2g	0.49% 0.084g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.51% 1.47mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	94% 123g	130g per day for Men 19-50 years
Sugars	79.7% 58g	163% 118g	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	0% 0g	38g per day for Men 19-50 years
Protein	20.3% 11.3g	1.15% 0.65g	56g per day for Men 19-50 years

Vitamins

	Carrots	Frostings, glaze, prepared-from-recipe	Recommended Dietary Allowance
Vitamin A	1131% 10183μg	0.65% 5.87μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.8mg	0.73% 0.009mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.4% 0.71mg	5.08% 0.066mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	0.36% 0.057mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.6% 3.33mg	1.5% 0.075mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.7mg	0.68% 0.009mg	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	0.37% 1.47μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.05% 0.073μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	53.7% 8.05mg	NA	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	Frostings, glaze, prepared-from-recipe	Recommended Dietary Allowance
Calcium	40.2% 402mg	2.5% 25mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	0.98% 0.009mg	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	0.55% 0.044mg	8mg per day for Men 19-50 years
Magnesium	35% 146mg	0.7% 2.93mg	420mg per day for Men 19-50 years
Manganese	76% 1.74mg	0.89% 0.021mg	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	2.72% 19mg	700mg per day for Men 19-50 years
Potassium	115% 3902mg	1.3% 44mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	2.67% 1.47μg	55μg per day for Men 19-50 years
Sodium	56% 841mg	0.59% 8.8mg	1500mg per day for Men 19-50 years
Zinc	26.6% 2.93mg	0.8% 0.088mg	11mg per day for Men 19-50 years
Water	29% 1077g	0.61% 22.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Carrots vs Frostings, glaze, prepared-from-recipe:

• Raw Carrots have 1736.2 times more Vitamin A, 91.5 times more Vitamin B1, 10.7 times more Vitamin B2, 209.6 times more Vitamin B3, 44.5 times more Vitamin B5, 191.3 times more Vitamin B6, 158 times more Vitamin B9, more Vitamin C and more Vitamin K than Frostings, glaze, prepared-from-recipe.
• Both Raw Carrots as well as Frostings, glaze, prepared-from-recipe have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Carrots vs Frostings, glaze, prepared-from-recipe:

• Raw Carrots have 16.1 times more Calcium, 62.4 times more Copper, 83.2 times more Iron, 49.9 times more Magnesium, 85 times more Manganese, 22.4 times more Phosphorus, 88.7 times more Potassium, 95.6 times more Sodium, 33.3 times more Zinc and 48.1 times more Water than Frostings, glaze, prepared-from-recipe.
• Both Raw Carrots as well as Frostings, glaze, prepared-from-recipe have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Carrots have 14.6 times more Omega 6, more Fiber and 17.6 times more Protein than Frostings, glaze, prepared-from-recipe.
• While Frostings, glaze, prepared-from-recipe contain 2 times more Sugars than Raw Carrots.
• Both Raw Carrots and Frostings, glaze, prepared-from-recipe have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Carrots as well as Frostings, glaze, prepared-from-recipe have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.