Comparing Nutrients in 500 calories Golden Raisins VS Cooked Frozen Carrots

Weight per 500 calories

• Golden Raisins: 166g
• Cooked Frozen Carrots: 1351g

Golden Raisins have 8.1 times more energy per 100g than Cooked Frozen Carrots. It has high energy density when compared to other foods. Boiled and Drained Frozen Carrots having low energy density.

Discover which food has more nutrients per 500 calories - Golden Raisins or Cooked Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Golden Raisins	4%	1%	95%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Golden Raisins	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.34% 0.33g	9.47% 9.2g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	5.07% 1.62g	32g per day for Men 19-50 years
Omega 3	1.97% 0.032g	37% 0.59g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.063g	23% 3.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 133g	80.4% 104g	130g per day for Men 19-50 years
Sugars	151% 109g	76% 55g	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	79.5% 57.6g	5.2% 3.8g	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	% 51.5g	% 4.86g	g per day for Men 19-50 years
Sucrose	% 0g	% 46.5g	g per day for Men 19-50 years
Fiber	14.4% 5.5g	117% 44.6g	38g per day for Men 19-50 years
Protein	9.73% 5.45g	14% 7.84g	56g per day for Men 19-50 years

Vitamins

	Golden Raisins	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	1270% 11432μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.1% 0.013mg	33.8% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	35% 5.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	47% 2.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.3% 0.54mg	87.3% 1.14mg	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	1.25% 5μg	37% 149μg	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	5.9% 5.3mg	34.5% 31mg	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	1.33% 0.2mg	91% 13.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	153% 184μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Golden Raisins	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	10.6% 106mg	47.3% 473mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	123% 1.1mg	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	20.3% 1.63mg	89.5% 7.16mg	8mg per day for Men 19-50 years
Magnesium	14% 58mg	35.4% 149mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	98% 2.26mg	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	24% 168mg	60% 419mg	700mg per day for Men 19-50 years
Potassium	36.4% 1239mg	76.3% 2595mg	3400mg per day for Men 19-50 years
Selenium	2.1% 1.16μg	14.7% 8.1μg	55μg per day for Men 19-50 years
Sodium	2.66% 40mg	53% 797mg	1500mg per day for Men 19-50 years
Zinc	5.6% 0.61mg	43% 4.73mg	11mg per day for Men 19-50 years
Water	0.67% 24.8g	33% 1221g	3700g per day for Men 19-50 years

Golden Raisins VS Cooked Frozen Carrots Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Golden Raisins or Cooked Frozen Carrots?

Lets compare vitamin content per 500 calories of Golden Raisins vs Cooked Frozen Carrots:

• 500 kcal of Boiled and Drained Frozen Carrots contain more Vitamin A, 30.5 times more Vitamin B1, 1.6 times more Vitamin B2, 3 times more Vitamin B3, 2.1 times more Vitamin B6, 29.8 times more Vitamin B9, 5.8 times more Vitamin C, 68.5 times more Vitamin E and 31.6 times more Vitamin K than Golden Seedless Raisins.
• 500 calories of Golden Raisins have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Golden Seedless Raisins as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Golden Raisins vs Cooked Frozen Carrots:

• 500 kcal of Boiled and Drained Frozen Carrots contain 4.4 times more Calcium, 2.9 times more Copper, 4.4 times more Iron, 2.6 times more Magnesium, 6 times more Manganese, 2.5 times more Phosphorus, 2.1 times more Potassium, 7 times more Selenium, 20 times more Sodium, 7.7 times more Zinc and 49.3 times more Water than Golden Seedless Raisins.
• 500 calories of Golden Raisins lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Golden Raisins have 1.3 times more Carbohydrate, 2 times more Sugars and 15.2 times more Fructose than Cooked Frozen Carrots.
• While 500 kcal of Boiled and Drained Frozen Carrots contain 18.8 times more Omega 3, 61.9 times more Omega 6, 8.1 times more Fiber and 1.4 times more Protein than Golden Seedless Raisins.
• Both Golden Raisins and Cooked Frozen Carrots offer comparable quantities of Energy per 500 calories.
• 500 calories of Golden Raisins provide inadequate amounts of Omega 3, Omega 6 and Protein