Comparing Nutrients in 500 calories Passion-fruit, Purple VS Frozen Carrots

Weight per 500 calories

• Passion-fruit, Purple: 516g
• Frozen Carrots: 1389g

Passion-fruit, Purple has 2.7 times more energy per 100g than Frozen Carrots. It has average energy density when compared to other foods. Frozen Carrots, Unprepared having low energy density.

Discover which food has more nutrients per 500 calories - Passion-fruit, Purple or Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Passion-fruit, Purple	8%	6%	86%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Passion-fruit, Purple	Frozen Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	0.95% 0.3g	2.04% 0.65g	32g per day for Men 19-50 years
Omega 3	0.32% 0.005g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	12.4% 2.1g	20% 3.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	84.4% 110g	130g per day for Men 19-50 years
Sugars	79.6% 57.7g	91% 66g	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	5.94% 4.3g	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	% 5.56g	g per day for Men 19-50 years
Sucrose	NA	% 56.3g	g per day for Men 19-50 years
Fiber	141% 53.6g	121% 46g	38g per day for Men 19-50 years
Protein	20.3% 11.3g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Passion-fruit, Purple	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	36.7% 330μg	1096% 9861μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.5% 0.67mg	39.5% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.3% 7.73mg	40.3% 6.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	101% 1.3mg	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	18% 72μg	34.7% 139μg	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	172% 155mg	38.6% 34.7mg	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	0.69% 0.1mg	52.8% 7.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3% 3.6μg	204% 244μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Passion-fruit, Purple	Frozen Carrots	Recommended Dietary Allowance
Calcium	6.2% 62mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	49.3% 0.44mg	114% 1.03mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	103% 8.25mg	76.4% 6.1mg	8mg per day for Men 19-50 years
Magnesium	35.6% 149mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	NA	103% 2.38mg	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	50% 351mg	65.5% 458mg	700mg per day for Men 19-50 years
Potassium	52.8% 1794mg	96% 3264mg	3400mg per day for Men 19-50 years
Selenium	5.62% 3.1μg	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	9.62% 144mg	63% 944mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	41.7% 4.6mg	11mg per day for Men 19-50 years
Water	10% 376g	33.8% 1251g	3700g per day for Men 19-50 years

Passion-fruit, Purple VS Frozen Carrots Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Passion-fruit, Purple or Frozen Carrots?

Lets compare vitamin content per 500 calories of Passion-fruit, Purple vs Frozen Carrots:

• 500 calories of Passion-fruit, Purple have 1.3 times more Vitamin B2 and 4.5 times more Vitamin C than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain 29.9 times more Vitamin A, more Vitamin B1, 2.6 times more Vitamin B6, 1.9 times more Vitamin B9, 76.8 times more Vitamin E and 67.7 times more Vitamin K than Raw Passion-fruit, Purple.
• Both Passion-fruit, Purple and Frozen Carrots provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Passion-fruit, Purple have insufficient amounts of Vitamin B1, Vitamin E and Vitamin K
• Both Raw Passion-fruit, Purple as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Passion-fruit, Purple vs Frozen Carrots:

• 500 calories of Passion-fruit, Purple have 1.3 times more Iron than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain 8.1 times more Calcium, 2.3 times more Copper, 1.3 times more Phosphorus, 1.8 times more Potassium, 3.1 times more Selenium, 6.5 times more Sodium, 8.9 times more Zinc and 3.3 times more Water than Raw Passion-fruit, Purple.
• Both Passion-fruit, Purple and Frozen Carrots contain similar levels of Magnesium per 500 calories.
• 500 calories of Passion-fruit, Purple lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Frozen Carrots, Unprepared contain 45.8 times more Omega 3 and 1.6 times more Omega 6 than Raw Passion-fruit, Purple.
• Both Passion-fruit, Purple and Frozen Carrots offer comparable quantities of Energy, Carbohydrate, Sugars, Fiber and Protein per 500 calories.
• 500 calories of Passion-fruit, Purple provide inadequate amounts of Omega 3