Comparing Nutrients in 500 calories Coconut VS Boiled Carrots

Weight per 500 calories

• Coconut: 141g
• Boiled Carrots: 1429g

Coconut has 10.1 times more energy per 100g than Boiled Carrots. It has high energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Coconut	4%	80%	16%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Coconut	Boiled Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	48.8% 47.3g	2.65% 2.57g	97g per day for Men 19-50 years
Saturated Fat	131% 42g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	3.04% 0.52g	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	16.5% 21.5g	90% 117g	130g per day for Men 19-50 years
Sugars	12% 8.8g	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	33.5% 12.7g	113% 43g	38g per day for Men 19-50 years
Protein	8.4% 4.7g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Coconut	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	1352% 12171μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.77% 0.093mg	78.6% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.17% 0.028mg	48.4% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.77% 0.76mg	57.6% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.47% 0.42mg	66.3% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.87% 0.076mg	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	9.2% 36.7μg	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	5.18% 4.66mg	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	2.26% 0.34mg	98% 14.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.24% 0.28μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut	Boiled Carrots	Recommended Dietary Allowance
Calcium	1.98% 19.8mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	68.3% 0.61mg	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	43% 3.43mg	60.7% 4.86mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	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	23% 160mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	14.8% 503mg	99% 3357mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.2mg	55.2% 829mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	1.8% 66.4g	35% 1288g	3700g per day for Men 19-50 years

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

• Boiled and Drained Carrots contain more Vitamin A, 10.1 times more Vitamin B1, 22.3 times more Vitamin B2, 12.1 times more Vitamin B3, 7.8 times more Vitamin B5, 28.7 times more Vitamin B6, 5.4 times more Vitamin B9, 11 times more Vitamin C, 43.4 times more Vitamin E and 692.8 times more Vitamin K than Raw Coconut Meat.
• Both Raw Coconut Meat 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 Coconut vs Boiled Carrots:

• Raw Coconut Meat has 2.5 times more Copper and 1.4 times more Selenium than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 21.7 times more Calcium, 1.4 times more Iron, 3.2 times more Magnesium, 2.7 times more Phosphorus, 6.7 times more Potassium, 29.3 times more Sodium, 1.8 times more Zinc and 19.4 times more Water than Raw Coconut Meat.
• Both Raw Coconut Meat and Boiled and Drained Carrots have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Coconut Meat has 18.4 times more Fat and 97.9 times more Saturated Fat than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.4 times more Omega 6, 5.5 times more Carbohydrate, 5.6 times more Sugars, 3.4 times more Fiber and 2.3 times more Protein than Raw Coconut Meat.
• Both Raw Coconut Meat and Boiled and Drained Carrots have similar amounts of Energy per 500 kcal.
• Both Raw Coconut Meat as well as Boiled and Drained Carrots have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.