Comparing Nutrients in 500 calories Low fat Sesame Flour VS Carrots

Weight per 500 calories

• Low fat Sesame Flour: 150g
• Carrots: 1220g

Low fat Sesame Flour has 8.1 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 - Low fat Sesame Flour or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Low fat Sesame Flour	56%	4%	40%
Carrots	8%	5%	87%

Macro Nutrients

	Low fat Sesame Flour	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.63g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	1.03% 0.017g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	5.46% 0.93g	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	41% 53.3g	90% 117g	130g per day for Men 19-50 years
Sugars	NA	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	NA	90% 34g	38g per day for Men 19-50 years
Protein	134% 75.3g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Low fat Sesame Flour	Carrots	Recommended Dietary Allowance
Vitamin A	0.5% 4.5μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	315% 3.78mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	118% 19mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	82.3% 4.1mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.4% 0.21mg	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	11% 43.5μg	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	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	NA	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Low fat Sesame Flour	Carrots	Recommended Dietary Allowance
Calcium	22.4% 224mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	238% 2.14mg	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	267% 21.4mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	121% 508mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	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	162% 1137mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	17.5% 596mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	NA	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	3.9% 58.6mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	137% 15mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Low fat Sesame Flour vs Carrots:

• Low fat Sesame Flour has 4.7 times more Vitamin B1, 1.6 times more Vitamin B3 and 1.2 times more Vitamin B5 than Raw Carrots.
• While Raw Carrots contain 2260.6 times more Vitamin A, 1.8 times more Vitamin B2, 7.9 times more Vitamin B6, 5.3 times more Vitamin B9 and more Vitamin C than Low fat Sesame Flour.
• Both Low fat Sesame Flour as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Low fat Sesame Flour vs Carrots:

• Low fat Sesame Flour has 3.9 times more Copper, 5.8 times more Iron, 3.5 times more Magnesium, 1.2 times more Manganese, 2.7 times more Phosphorus and 5.1 times more Zinc than Raw Carrots.
• While Raw Carrots contain 1.8 times more Calcium, 6.5 times more Potassium, 14.4 times more Sodium and 101 times more Water than Low fat Sesame Flour.

Comparison of macro-nutrients per 500 calories:

• Low fat Sesame Flour has 6.6 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.3 times more Omega 6 and 2.2 times more Carbohydrate than Low fat Sesame Flour.
• Both Low fat Sesame Flour and Raw Carrots have similar amounts of Energy per 500 kcal.
• Both Low fat Sesame Flour as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.