Comparing Nutrients in 500 calories Epazote VS Boiled Carrots

Weight per 500 calories

• Epazote: 1563g
• Boiled Carrots: 1429g

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

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

Macros Ratio

	Protein	Fat	Carbs
Epazote	4%	13%	83%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Epazote	Boiled Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.38% 8.13g	2.65% 2.57g	97g per day for Men 19-50 years
Saturated Fat	NA	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	NA	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	NA	7.3% 1.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.4% 116g	90% 117g	130g per day for Men 19-50 years
Sugars	NA	68% 49.3g	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	7.1% 5.14g	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	% 5.7g	g per day for Men 19-50 years
Sucrose	NA	% 38.6g	g per day for Men 19-50 years
Fiber	156% 59.4g	113% 43g	38g per day for Men 19-50 years
Protein	9.2% 5.16g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Epazote	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	5.2% 47μg	1352% 12171μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.5% 0.44mg	78.6% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.44mg	48.4% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	57.6% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	66.3% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	183% 2.38mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	840% 3359μg	50% 200μg	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	62.5% 56.3mg	57% 51.4mg	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	98% 14.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Epazote	Boiled Carrots	Recommended Dietary Allowance
Calcium	430% 4297mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	330% 2.97mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	17% 679μg	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	367% 29.4mg	60.7% 4.86mg	8mg per day for Men 19-50 years
Magnesium	450% 1891mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	2105% 48.4mg	96% 2.2mg	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	192% 1344mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	291% 9891mg	99% 3357mg	3400mg per day for Men 19-50 years
Selenium	25.6% 14μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	44.8% 672mg	55.2% 829mg	1500mg per day for Men 19-50 years
Zinc	156% 17mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	37.7% 1394g	35% 1288g	3700g per day for Men 19-50 years

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

• Raw Epazote has 8.7 times more Vitamin B2 and 16.8 times more Vitamin B9 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 259.7 times more Vitamin A and 2.2 times more Vitamin B1 than Raw Epazote.
• Both Raw Epazote and Boiled and Drained Carrots have similar amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin C per 500 kcal.
• Both Raw Epazote as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Epazote vs Boiled Carrots:

• Raw Epazote has 10 times more Calcium, 12.2 times more Copper, 6 times more Iron, 13.2 times more Magnesium, 21.9 times more Manganese, 3.1 times more Phosphorus, 2.9 times more Potassium, 1.4 times more Selenium and 6 times more Zinc than Boiled and Drained Carrots.
• Both Raw Epazote and Boiled and Drained Carrots have similar amounts of Sodium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Epazote has 3.2 times more Fat and 1.4 times more Fiber than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.1 times more Protein than Raw Epazote.
• Both Raw Epazote and Boiled and Drained Carrots have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Epazote as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.