Comparing Nutrients in 500 calories Raw Quinoa VS Boiled Carrots

Weight per 500 calories

• Raw Quinoa: 136g
• Boiled Carrots: 1429g

Raw Quinoa has 10.5 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 - Raw Quinoa or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Raw Quinoa	15%	15%	70%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Raw Quinoa	Boiled Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.5% 8.25g	2.65% 2.57g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	23.8% 4.04g	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	67% 87g	90% 117g	130g per day for Men 19-50 years
Sugars	NA	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	25% 9.5g	113% 43g	38g per day for Men 19-50 years
Protein	34.3% 19g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Raw Quinoa	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0.15% 1.36μg	1352% 12171μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.8% 0.49mg	78.6% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.2% 0.43mg	48.4% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.07mg	57.6% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	66.3% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51% 0.66mg	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	62.5% 250μg	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	NA	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	22% 3.3mg	98% 14.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Quinoa	Boiled Carrots	Recommended Dietary Allowance
Calcium	6.4% 64mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	89% 0.8mg	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	77.6% 6.2mg	60.7% 4.86mg	8mg per day for Men 19-50 years
Magnesium	63.7% 268mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	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	88.7% 621mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	22.5% 765mg	99% 3357mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	0.45% 6.8mg	55.2% 829mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	0.49% 18g	35% 1288g	3700g per day for Men 19-50 years

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

• Raw Quinoa has 1.3 times more Vitamin B9 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 8958.2 times more Vitamin A, 1.9 times more Vitamin B1, 1.5 times more Vitamin B2, 4.5 times more Vitamin B3, 3.2 times more Vitamin B5, 3.3 times more Vitamin B6, 4.4 times more Vitamin E and more Vitamin K than Raw Quinoa.
• Both Raw Quinoa 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 Raw Quinoa vs Boiled Carrots:

• Raw Quinoa has 3.3 times more Copper, 1.3 times more Iron, 1.9 times more Magnesium, 1.2 times more Manganese, 1.4 times more Phosphorus and 1.5 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 6.7 times more Calcium, 4.4 times more Potassium, 122 times more Sodium and 71.4 times more Water than Raw Quinoa.
• Both Raw Quinoa and Boiled and Drained Carrots have similar amounts of Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Quinoa has 3.2 times more Fat, 24.7 times more Omega 3, 3.3 times more Omega 6 and 1.8 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.3 times more Carbohydrate and 4.5 times more Fiber than Raw Quinoa.
• Both Raw Quinoa and Boiled and Drained Carrots have similar amounts of Energy per 500 kcal.
• Both Raw Quinoa as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.