Comparing Nutrients in 500 calories Puddings, vanilla, dry mix, instant VS Carrots

Weight per 500 calories

• Puddings, vanilla, dry mix, instant: 133g
• Carrots: 1220g

Puddings, vanilla, dry mix, instant have 9.2 times more energy per 100g than Carrots. It has high energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 500 calories - Puddings, vanilla, dry mix, instant or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Puddings, vanilla, dry mix, instant	0%	1%	99%
Carrots	8%	5%	87%

Macro Nutrients

	Puddings, vanilla, dry mix, instant	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.57g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	0.083% 0.001g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.07% 0.012g	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	95% 123g	90% 117g	130g per day for Men 19-50 years
Sugars	170% 123g	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	NA	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	NA	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	0% 0g	90% 34g	38g per day for Men 19-50 years
Protein	0% 0g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Puddings, vanilla, dry mix, instant	Carrots	Recommended Dietary Allowance
Vitamin A	0.15% 1.33μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.22% 0.003mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.86% 0.037mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.05% 0.008mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.69% 0.034mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.2% 0.003mg	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	0% 0μg	58% 232μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.1% 0.027μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	0.18% 0.027mg	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.11% 0.13μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, vanilla, dry mix, instant	Carrots	Recommended Dietary Allowance
Calcium	1.6% 16mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	13.7% 0.12mg	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	0.17% 0.013mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	0.32% 1.33mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	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	134% 935mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	0.47% 16mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	1.7% 0.93μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	124% 1857mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.08mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	0.093% 3.45g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Puddings, vanilla, dry mix, instant vs Carrots:

• Raw Carrots contain 7677.9 times more Vitamin A, 303.4 times more Vitamin B1, 19 times more Vitamin B2, 1506.5 times more Vitamin B3, 96.5 times more Vitamin B5, 634.5 times more Vitamin B6, more Vitamin B9, more Vitamin C, 303.4 times more Vitamin E and 1213.8 times more Vitamin K than Puddings, vanilla, dry mix, instant.
• Both Puddings, vanilla, dry mix, instant as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Puddings, vanilla, dry mix, instant vs Carrots:

• Puddings, vanilla, dry mix, instant have 2.2 times more Phosphorus and 2.2 times more Sodium than Raw Carrots.
• While Raw Carrots contain 25.3 times more Calcium, 4.4 times more Copper, 275.9 times more Iron, 110.3 times more Magnesium, more Manganese, 245.2 times more Potassium, 36.8 times more Zinc and 312.2 times more Water than Puddings, vanilla, dry mix, instant.
• Both Puddings, vanilla, dry mix, instant as well as Raw Carrots have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Puddings, vanilla, dry mix, instant have 2.1 times more Sugars than Raw Carrots.
• While Raw Carrots contain 102.2 times more Omega 6, more Fiber and more Protein than Puddings, vanilla, dry mix, instant.
• Both Puddings, vanilla, dry mix, instant and Raw Carrots have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Puddings, vanilla, dry mix, instant as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.