Comparing Nutrients in 500 calories Peaches, Yellow VS Carrots

Weight per 500 calories

• Peaches, Yellow: 1282g
• Carrots: 1220g

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

Which food has more nutrients per 500 calories - Peaches, Yellow or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Peaches, Yellow	8%	5%	87%
Carrots	8%	5%	87%

Macro Nutrients

	Peaches, Yellow	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	0.76% 0.24g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	6.33% 1.08g	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	94% 122g	90% 117g	130g per day for Men 19-50 years
Sugars	148% 108g	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	27% 19.6g	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	% 25g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 61g	% 43.8g	g per day for Men 19-50 years
Fiber	50.6% 19.2g	90% 34g	38g per day for Men 19-50 years
Protein	21% 11.7g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Peaches, Yellow	Carrots	Recommended Dietary Allowance
Vitamin A	22.8% 205μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.6% 0.31mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.6% 0.4mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.6% 10.3mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.2% 1.96mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.7% 0.32mg	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	13% 51.3μg	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	94% 84.6mg	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	62.4% 9.36mg	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peaches, Yellow	Carrots	Recommended Dietary Allowance
Calcium	7.7% 77mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	61% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	1.3% 51.3μg	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	40% 3.2mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	27.5% 115mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	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	36.6% 256mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	71.6% 2436mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	2.33% 1.3μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	20% 2.18mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	30.8% 1139g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Peaches, Yellow vs Carrots:

• Raw Carrots contain 49.6 times more Vitamin A, 2.6 times more Vitamin B1, 1.8 times more Vitamin B2, 1.7 times more Vitamin B5, 5.3 times more Vitamin B6, 4.5 times more Vitamin B9 and 4.8 times more Vitamin K than Raw Yellow Peaches.
• Both Raw Yellow Peaches and Raw Carrots have similar amounts of Vitamin B3, Vitamin C and Vitamin E per 500 kcal.
• Both Raw Yellow Peaches as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Peaches, Yellow vs Carrots:

• Raw Yellow Peaches have 1.6 times more Copper than Raw Carrots.
• While Raw Carrots contain 5.2 times more Calcium, 1.3 times more Magnesium, 2.2 times more Manganese, 1.7 times more Phosphorus, 1.6 times more Potassium, more Sodium and 1.3 times more Zinc than Raw Yellow Peaches.
• Both Raw Yellow Peaches and Raw Carrots have similar amounts of Iron and Water per 500 kcal.
• Both Raw Yellow Peaches as well as Raw Carrots have insufficient amounts of Fluoride and Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Yellow Peaches have 1.9 times more Sugars and 2.9 times more Fructose than Raw Carrots.
• While Raw Carrots contain 1.8 times more Fiber than Raw Yellow Peaches.
• Both Raw Yellow Peaches and Raw Carrots have similar amounts of Energy, Omega 6, Carbohydrate and Protein per 500 kcal.
• Both Raw Yellow Peaches as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.