Comparing Nutrients in 500 calories Carrots VS Pie crust, cookie-type, prepared from recipe, graham cracker, chilled

Weight per 500 calories

• Carrots: 1220g
• Pie crust, cookie-type, prepared from recipe, graham cracker, chilled: 103g

Pie crust, cookie-type, prepared from recipe, graham cracker, chilled has 11.8 times more energy per unit of mass than Raw Carrots, which is very high in comparison to other foods. Carrots having low energy density.

Which food has more nutrients per 500 calories - Carrots or Pie crust, cookie-type, prepared from recipe, graham cracker, chilled?

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	3%	45%	52%

Macro Nutrients

	Carrots	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.93g	26% 25.2g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	16.4% 5.26g	32g per day for Men 19-50 years
Omega 3	1.52% 0.024g	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	7.17% 1.2g	39.3% 6.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	50.8% 66g	130g per day for Men 19-50 years
Sugars	79.7% 58g	53.5% 39g	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	4.08% 1.55g	38g per day for Men 19-50 years
Protein	20.3% 11.3g	7.56% 4.24g	56g per day for Men 19-50 years

Vitamins

	Carrots	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Recommended Dietary Allowance
Vitamin A	1131% 10183μg	22% 197μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.8mg	8.8% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.4% 0.71mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	13.5% 2.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.6% 3.33mg	4.46% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.7mg	2.8% 0.036mg	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	8.8% 35μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.86% 0.021μg	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	15.7% 2.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Recommended Dietary Allowance
Calcium	40.2% 402mg	2.07% 20.7mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	14% 0.13mg	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	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	35% 146mg	4.43% 18.6mg	420mg per day for Men 19-50 years
Manganese	76% 1.74mg	20.3% 0.47mg	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	9.45% 66mg	700mg per day for Men 19-50 years
Potassium	115% 3902mg	2.6% 89mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	11% 6.1μg	55μg per day for Men 19-50 years
Sodium	56% 841mg	38.6% 579mg	1500mg per day for Men 19-50 years
Zinc	26.6% 2.93mg	4.32% 0.48mg	11mg per day for Men 19-50 years
Water	29% 1077g	0.17% 6.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Carrots vs Pie crust, cookie-type, prepared from recipe, graham cracker, chilled:

• Raw Carrots have 51.6 times more Vitamin A, 7.6 times more Vitamin B1, 4 times more Vitamin B2, 5.5 times more Vitamin B3, 14.9 times more Vitamin B5, 46.5 times more Vitamin B6, 6.6 times more Vitamin B9, more Vitamin C, 3.4 times more Vitamin E and 6.4 times more Vitamin K than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• Both Raw Carrots as well as Pie crust, cookie-type, prepared from recipe, graham cracker, chilled have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Carrots vs Pie crust, cookie-type, prepared from recipe, graham cracker, chilled:

• Raw Carrots have 19.5 times more Calcium, 4.4 times more Copper, 1.7 times more Iron, 7.9 times more Magnesium, 3.7 times more Manganese, 6.5 times more Phosphorus, 43.9 times more Potassium, 1.5 times more Sodium, 6.2 times more Zinc and 170.9 times more Water than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• While Pie crust, cookie-type, prepared from recipe, graham cracker, chilled contains 5 times more Selenium than Raw Carrots.

Comparison of macro-nutrients per 500 calories:

• Raw Carrots have 1.8 times more Carbohydrate, 1.5 times more Sugars, 22 times more Fiber and 2.7 times more Protein than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• While Pie crust, cookie-type, prepared from recipe, graham cracker, chilled contains 8.6 times more Fat, 13.5 times more Saturated Fat, 12.5 times more Omega 3 and 5.5 times more Omega 6 than Raw Carrots.
• Both Raw Carrots and Pie crust, cookie-type, prepared from recipe, graham cracker, chilled have similar amounts of Energy per 500 kcal.
• Both Raw Carrots as well as Pie crust, cookie-type, prepared from recipe, graham cracker, chilled have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.