Comparing Nutrients in 500 calories Carrots VS Malt beverage, includes non-alcoholic beer

Weight per 500 calories

• Carrots: 1220g
• Malt beverage, includes non-alcoholic beer: 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 Malt beverage, includes non-alcoholic beer?

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Malt beverage, includes non-alcoholic beer	2%	3%	95%

Macro Nutrients

	Carrots	Malt beverage, includes non-alcoholic beer	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.93g	1.67% 1.62g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	1.52% 0.024g	5.07% 0.081g	1.6g per day for Men 19-50 years
Omega 6	7.17% 1.2g	3.97% 0.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	83.7% 109g	130g per day for Men 19-50 years
Sugars	79.7% 58g	150% 109g	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	5.07% 2.84g	56g per day for Men 19-50 years

Vitamins

	Carrots	Malt beverage, includes non-alcoholic beer	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	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.4% 0.71mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	94% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.6% 3.33mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.7mg	28% 0.36mg	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	47.3% 189μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	11.3% 0.27μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	80% 72mg	7.5% 6.76mg	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	Malt beverage, includes non-alcoholic beer	Recommended Dietary Allowance
Calcium	40.2% 402mg	9.46% 95mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	12% 0.11mg	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	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	35% 146mg	22.5% 95mg	420mg per day for Men 19-50 years
Manganese	76% 1.74mg	7.64% 0.18mg	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	31% 216mg	700mg per day for Men 19-50 years
Potassium	115% 3902mg	3.18% 108mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	29.5% 16.2μg	55μg per day for Men 19-50 years
Sodium	56% 841mg	11.7% 176mg	1500mg per day for Men 19-50 years
Zinc	26.6% 2.93mg	2.46% 0.27mg	11mg per day for Men 19-50 years
Water	29% 1077g	33.3% 1232g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Carrots vs Malt beverage, includes non-alcoholic beer:

• Raw Carrots have more Vitamin A, 3.7 times more Vitamin B1, 6.7 times more Vitamin B5, 4.6 times more Vitamin B6, 1.2 times more Vitamin B9, 10.6 times more Vitamin C, more Vitamin E and more Vitamin K than Malt beverage, includes non-alcoholic beer.
• While Malt beverage, includes non-alcoholic beer contain 1.3 times more Vitamin B3 and more Vitamin B12 than Raw Carrots.
• Both Raw Carrots and Malt beverage, includes non-alcoholic beer have similar amounts of Vitamin B2 per 500 kcal.
• Both Raw Carrots as well as Malt beverage, includes non-alcoholic beer have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Carrots vs Malt beverage, includes non-alcoholic beer:

• Raw Carrots have 4.3 times more Calcium, 5.1 times more Copper, 4.5 times more Iron, 1.5 times more Magnesium, 9.9 times more Manganese, 2 times more Phosphorus, 36.1 times more Potassium, 4.8 times more Sodium and 10.8 times more Zinc than Malt beverage, includes non-alcoholic beer.
• While Malt beverage, includes non-alcoholic beer contain 13.3 times more Selenium than Raw Carrots.
• Both Raw Carrots and Malt beverage, includes non-alcoholic beer have similar amounts of Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Carrots have 1.8 times more Omega 6, more Fiber and 4 times more Protein than Malt beverage, includes non-alcoholic beer.
• While Malt beverage, includes non-alcoholic beer contain 3.3 times more Omega 3 and 1.9 times more Sugars than Raw Carrots.
• Both Raw Carrots and Malt beverage, includes non-alcoholic beer have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Carrots as well as Malt beverage, includes non-alcoholic beer have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.