Comparing Nutrients in 500 calories Radicchio VS Boiled Carrots

Weight per 500 calories

• Radicchio: 2174g
• Boiled Carrots: 1429g

Boiled and Drained Carrots have 1.5 times more energy per unit of mass than Raw Radicchio, which is low in comparison to other foods. Radicchio having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Radicchio	22%	9%	69%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Radicchio	Boiled Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.6% 5.43g	2.65% 2.57g	97g per day for Men 19-50 years
Saturated Fat	4.08% 1.3g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	21.7% 0.35g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	12% 2.02g	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	75% 97g	90% 117g	130g per day for Men 19-50 years
Sugars	18% 13g	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	51.5% 19.6g	113% 43g	38g per day for Men 19-50 years
Protein	55.5% 31g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Radicchio	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	2.4% 21.7μg	1352% 12171μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	78.6% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	48.4% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	57.6% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.85mg	66.3% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.24mg	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	326% 1304μg	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	193% 174mg	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	328% 49mg	98% 14.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4623% 5548μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Radicchio	Boiled Carrots	Recommended Dietary Allowance
Calcium	41.3% 413mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	824% 7.4mg	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	155% 12.4mg	60.7% 4.86mg	8mg per day for Men 19-50 years
Magnesium	67.3% 283mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	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	124% 870mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	193% 6565mg	99% 3357mg	3400mg per day for Men 19-50 years
Selenium	35.6% 19.6μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	32% 478mg	55.2% 829mg	1500mg per day for Men 19-50 years
Zinc	123% 13.5mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	54.7% 2025g	35% 1288g	3700g per day for Men 19-50 years

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

• Raw Radicchio has 1.8 times more Vitamin B5, 6.5 times more Vitamin B9, 3.4 times more Vitamin C, 3.3 times more Vitamin E and 28.3 times more Vitamin K than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 559.9 times more Vitamin A, 2.7 times more Vitamin B1, 1.7 times more Vitamin B3 and 1.8 times more Vitamin B6 than Raw Radicchio.
• Both Raw Radicchio and Boiled and Drained Carrots have similar amounts of Vitamin B2 per 500 kcal.
• Both Raw Radicchio 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 Radicchio vs Boiled Carrots:

• Raw Radicchio has 30.5 times more Copper, 2.6 times more Iron, 2 times more Magnesium, 1.4 times more Manganese, 2 times more Phosphorus, 2 times more Potassium, 2 times more Selenium, 4.7 times more Zinc and 1.6 times more Water than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.7 times more Sodium than Raw Radicchio.
• Both Raw Radicchio and Boiled and Drained Carrots have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Radicchio has 2.1 times more Fat, 24.3 times more Omega 3, 1.6 times more Omega 6 and 2.9 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 3.8 times more Sugars and 2.2 times more Fiber than Raw Radicchio.
• Both Raw Radicchio and Boiled and Drained Carrots have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Radicchio as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.