Comparing Nutrients in 500 calories Carrots VS Frozen Naranjilla Pulp

Weight per 500 calories

• Carrots: 1220g
• Frozen Naranjilla Pulp: 2000g

Carrots have 1.6 times more energy per 100g than Frozen Naranjilla Pulp. It has low energy density when compared to other foods. Frozen Naranjilla Pulp having very low energy density.

Which food has more nutrients per 500 calories - Carrots or Frozen Naranjilla Pulp?

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Frozen Naranjilla Pulp	6%	7%	87%

Macro Nutrients

	Carrots	Frozen Naranjilla Pulp	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.93g	4.54% 4.4g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	NA	32g per day for Men 19-50 years
Omega 3	1.52% 0.024g	NA	1.6g per day for Men 19-50 years
Omega 6	7.17% 1.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	91% 118g	130g per day for Men 19-50 years
Sugars	79.7% 58g	103% 74.8g	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	28.7% 21g	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	% 20g	g per day for Men 19-50 years
Sucrose	% 43.8g	% 34.4g	g per day for Men 19-50 years
Fiber	90% 34g	58% 22g	38g per day for Men 19-50 years
Protein	20.3% 11.3g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Carrots	Frozen Naranjilla Pulp	Recommended Dietary Allowance
Vitamin A	1131% 10183μg	62.2% 560μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.8mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.4% 0.71mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	181% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.6% 3.33mg	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.7mg	165% 2.14mg	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	15% 60μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	80% 72mg	71% 64mg	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	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	243% 292μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Frozen Naranjilla Pulp	Recommended Dietary Allowance
Calcium	40.2% 402mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	62.2% 0.56mg	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	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	35% 146mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	76% 1.74mg	58.3% 1.34mg	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	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	115% 3902mg	118% 4000mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	56% 841mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	26.6% 2.93mg	18% 2mg	11mg per day for Men 19-50 years
Water	29% 1077g	50.3% 1861g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Carrots vs Frozen Naranjilla Pulp:

• Raw Carrots have 18.2 times more Vitamin A, more Vitamin B2 and 3.9 times more Vitamin B9 than Frozen Naranjilla Pulp.
• While Frozen Naranjilla Pulp contains 2.4 times more Vitamin B3, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6, 1.9 times more Vitamin E and 1.8 times more Vitamin K than Raw Carrots.
• Both Raw Carrots and Frozen Naranjilla Pulp have similar amounts of Vitamin B1 and Vitamin C per 500 kcal.

Comparing minerals per 500 calories for Carrots vs Frozen Naranjilla Pulp:

• Raw Carrots have 2.5 times more Calcium, 1.3 times more Manganese, 1.8 times more Phosphorus, 10.5 times more Sodium and 1.5 times more Zinc than Frozen Naranjilla Pulp.
• While Frozen Naranjilla Pulp contains 1.9 times more Iron, 1.5 times more Magnesium, 6.6 times more Selenium and 1.7 times more Water than Raw Carrots.
• Both Raw Carrots and Frozen Naranjilla Pulp have similar amounts of Copper and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Carrots have 1.6 times more Fiber and 1.3 times more Protein than Frozen Naranjilla Pulp.
• While Frozen Naranjilla Pulp contains 1.3 times more Sugars and 3.1 times more Fructose than Raw Carrots.
• Both Raw Carrots and Frozen Naranjilla Pulp have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Carrots as well as Frozen Naranjilla Pulp have insufficient amounts of Fat, Glucose and Sucrose in 500 kcal.