Comparing Nutrients in 500 calories Carrots VS Boiled Potherb Jute

Weight per 500 calories

• Carrots: 1220g
• Boiled Potherb Jute: 1351g

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

Which food has more nutrients per 500 calories - Carrots or Boiled Potherb Jute?

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Boiled Potherb Jute	32%	4%	64%

Macro Nutrients

	Carrots	Boiled Potherb Jute	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.93g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	1.27% 0.41g	32g per day for Men 19-50 years
Omega 3	1.52% 0.024g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	7.17% 1.2g	7.47% 1.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	75.8% 99g	130g per day for Men 19-50 years
Sugars	79.7% 58g	18.6% 13.5g	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	71% 27g	38g per day for Men 19-50 years
Protein	20.3% 11.3g	89% 49.7g	56g per day for Men 19-50 years

Vitamins

	Carrots	Boiled Potherb Jute	Recommended Dietary Allowance
Vitamin A	1131% 10183μg	389% 3500μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.8mg	102% 1.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.4% 0.71mg	200% 2.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.6% 3.33mg	19.5% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.7mg	593% 7.7mg	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	351% 1405μg	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	495% 446mg	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	63% 9.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	1216% 1459μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Boiled Potherb Jute	Recommended Dietary Allowance
Calcium	40.2% 402mg	285% 2851mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	383% 3.45mg	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	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	35% 146mg	199% 838mg	420mg per day for Men 19-50 years
Manganese	76% 1.74mg	72.3% 1.66mg	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	139% 973mg	700mg per day for Men 19-50 years
Potassium	115% 3902mg	219% 7432mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	56% 841mg	9.9% 149mg	1500mg per day for Men 19-50 years
Zinc	26.6% 2.93mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	29% 1077g	32% 1178g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Carrots vs Boiled Potherb Jute:

• Raw Carrots have 2.9 times more Vitamin A and 3.4 times more Vitamin B5 than Boiled and Drained Potherb Jute.
• While Boiled and Drained Potherb Jute contains 1.5 times more Vitamin B1, 3.7 times more Vitamin B2, 4.6 times more Vitamin B6, 6.1 times more Vitamin B9, 6.2 times more Vitamin C and 9.1 times more Vitamin K than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Potherb Jute have similar amounts of Vitamin B3 and Vitamin E per 500 kcal.
• Both Raw Carrots as well as Boiled and Drained Potherb Jute have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Carrots vs Boiled Potherb Jute:

• Raw Carrots have 5.7 times more Sodium than Boiled and Drained Potherb Jute.
• While Boiled and Drained Potherb Jute contains 7.1 times more Calcium, 6.3 times more Copper, 11.6 times more Iron, 5.7 times more Magnesium, 2.3 times more Phosphorus, 1.9 times more Potassium, 10 times more Selenium and 3.6 times more Zinc than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Potherb Jute have similar amounts of Manganese and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Carrots have 4.3 times more Sugars and 1.3 times more Fiber than Boiled and Drained Potherb Jute.
• While Boiled and Drained Potherb Jute contains 4.4 times more Protein than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Potherb Jute have similar amounts of Energy, Omega 6 and Carbohydrate per 500 kcal.
• Both Raw Carrots as well as Boiled and Drained Potherb Jute have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.