Comparing Nutrients in 500 calories Dried Chives VS Carrots

Weight per 500 calories

• Dried Chives: 161g
• Carrots: 1220g

Dried Chives have 7.6 times more energy per 100g than Carrots. It has high energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 500 calories - Dried Chives or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Dried Chives	23%	8%	69%
Carrots	8%	5%	87%

Macro Nutrients

	Dried Chives	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.8% 5.63g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	2.97% 0.95g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	7.34% 0.12g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	12.3% 2.1g	7.17% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.5% 103g	90% 117g	130g per day for Men 19-50 years
Sugars	NA	79.7% 58g	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	NA	9.25% 6.7g	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	NA	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	111% 42g	90% 34g	38g per day for Men 19-50 years
Protein	61% 34g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Dried Chives	Carrots	Recommended Dietary Allowance
Vitamin A	610% 5490μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	186% 2.4mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.3% 9.5mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68% 3.4mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	247% 3.2mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	90% 27μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.4% 174μg	58% 232μg	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	1179% 1061mg	80% 72mg	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	NA	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Chives	Carrots	Recommended Dietary Allowance
Calcium	131% 1307mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	61% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.98% 39μg	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	402% 32mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	245% 1029mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	94% 2.17mg	76% 1.74mg	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	119% 833mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	140% 4759mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	27.5% 15μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	7.5% 113mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	75% 8.23mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	0.087% 3.2g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Dried Chives vs Carrots:

• Freeze-dried Chives have 1.8 times more Vitamin B1, 3.4 times more Vitamin B2, 1.9 times more Vitamin B6 and 14.7 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 1.9 times more Vitamin A, 1.3 times more Vitamin B3 and 1.3 times more Vitamin B9 than Freeze-dried Chives.
• Both Freeze-dried Chives and Raw Carrots have similar amounts of Vitamin B5 per 500 kcal.
• Both Freeze-dried Chives as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Dried Chives vs Carrots:

• Freeze-dried Chives have 3.2 times more Calcium, 2 times more Copper, 8.8 times more Iron, 7 times more Magnesium, 1.2 times more Manganese, 2 times more Phosphorus, 1.2 times more Potassium, 12.4 times more Selenium and 2.8 times more Zinc than Raw Carrots.
• While Raw Carrots contain 7.5 times more Sodium and 334.9 times more Water than Freeze-dried Chives.

Comparison of macro-nutrients per 500 calories:

• Freeze-dried Chives have 1.9 times more Fat, 4.8 times more Omega 3, 1.7 times more Omega 6, 1.2 times more Fiber and 3 times more Protein than Raw Carrots.
• Both Freeze-dried Chives and Raw Carrots have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Freeze-dried Chives as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.