Comparing Nutrients in 500 calories Green Kiwifruit VS Carrots

Weight per 500 calories

• Green Kiwifruit: 820g
• Carrots: 1220g

Green Kiwifruit has 1.5 times more energy per 100g than Carrots. It has low energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 500 calories - Green Kiwifruit or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Green Kiwifruit	7%	7%	86%
Carrots	8%	5%	87%

Macro Nutrients

	Green Kiwifruit	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.26g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	21.5% 0.34g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	12% 2g	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	92% 120g	90% 117g	130g per day for Men 19-50 years
Sugars	102% 73.7g	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	49% 35.7g	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	% 33.7g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 1.23g	% 43.8g	g per day for Men 19-50 years
Fiber	64.7% 24.6g	90% 34g	38g per day for Men 19-50 years
Protein	16.7% 9.34g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Green Kiwifruit	Carrots	Recommended Dietary Allowance
Vitamin A	3.64% 32.8μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.4% 0.22mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.8% 0.2mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	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	51.2% 205μg	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	844% 760mg	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	79.8% 12mg	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	275% 330μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Kiwifruit	Carrots	Recommended Dietary Allowance
Calcium	28% 279mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	118% 1.07mg	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	31.8% 2.54mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	35% 0.8mg	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	40% 279mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	75.2% 2557mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	3% 1.64μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.64% 24.6mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.15mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	18.4% 681g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Green Kiwifruit vs Carrots:

• Raw Green Kiwifruit has 10.6 times more Vitamin C, 1.5 times more Vitamin E and 2.1 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain 310.6 times more Vitamin A, 3.6 times more Vitamin B1, 3.5 times more Vitamin B2, 4.3 times more Vitamin B3, 2.2 times more Vitamin B5 and 3.3 times more Vitamin B6 than Raw Green Kiwifruit.
• Both Raw Green Kiwifruit and Raw Carrots have similar amounts of Vitamin B9 per 500 kcal.
• Both Raw Green Kiwifruit as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Green Kiwifruit vs Carrots:

• Raw Green Kiwifruit has 1.9 times more Copper than Raw Carrots.
• While Raw Carrots contain 1.4 times more Calcium, 1.4 times more Iron, 2.2 times more Manganese, 1.5 times more Phosphorus, 1.5 times more Potassium, 34.2 times more Sodium, 2.6 times more Zinc and 1.6 times more Water than Raw Green Kiwifruit.
• Both Raw Green Kiwifruit and Raw Carrots have similar amounts of Magnesium per 500 kcal.
• Both Raw Green Kiwifruit as well as Raw Carrots have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Green Kiwifruit has 14.1 times more Omega 3, 1.7 times more Omega 6, 1.3 times more Sugars and 5.3 times more Fructose than Raw Carrots.
• While Raw Carrots contain 1.4 times more Fiber than Raw Green Kiwifruit.
• Both Raw Green Kiwifruit and Raw Carrots have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Raw Green Kiwifruit as well as Raw Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.