Comparing Nutrients in 500 calories Dried Spearmint VS Cooked Frozen Carrots

Weight per 500 calories

• Dried Spearmint: 175g
• Cooked Frozen Carrots: 1351g

Dried Spearmint has 7.7 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 - Dried Spearmint or Cooked Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Dried Spearmint	23%	16%	61%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Dried Spearmint	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	9.47% 9.2g	97g per day for Men 19-50 years
Saturated Fat	8.65% 2.77g	5.07% 1.62g	32g per day for Men 19-50 years
Omega 3	306% 4.9g	37% 0.59g	1.6g per day for Men 19-50 years
Omega 6	4.6% 0.78g	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	70.2% 91g	80.4% 104g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 4.86g	g per day for Men 19-50 years
Sucrose	NA	% 46.5g	g per day for Men 19-50 years
Fiber	138% 52.3g	117% 44.6g	38g per day for Men 19-50 years
Protein	62.4% 35g	14% 7.84g	56g per day for Men 19-50 years

Vitamins

	Dried Spearmint	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	103% 928μg	1270% 11432μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42% 0.51mg	33.8% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	192% 2.5mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72% 11.5mg	35% 5.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.46mg	47% 2.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	348% 4.52mg	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	232% 930μg	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	0% 0mg	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	NA	91% 13.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	153% 184μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Spearmint	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	261% 2611mg	47.3% 473mg	1000mg per day for Men 19-50 years
Copper	301% 2.7mg	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	1918% 153mg	89.5% 7.16mg	8mg per day for Men 19-50 years
Magnesium	251% 1056mg	35.4% 149mg	420mg per day for Men 19-50 years
Manganese	876% 20mg	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	69% 484mg	60% 419mg	700mg per day for Men 19-50 years
Potassium	99% 3375mg	76.3% 2595mg	3400mg per day for Men 19-50 years
Selenium	NA	14.7% 8.1μg	55μg per day for Men 19-50 years
Sodium	40.2% 604mg	53% 797mg	1500mg per day for Men 19-50 years
Zinc	38.4% 4.23mg	43% 4.73mg	11mg per day for Men 19-50 years
Water	0.54% 20g	33% 1221g	3700g per day for Men 19-50 years

Dried Spearmint VS Cooked Frozen Carrots Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Dried Spearmint or Cooked Frozen Carrots?

Lets compare vitamin content per 500 calories of Dried Spearmint vs Cooked Frozen Carrots:

• 500 calories of Dried Spearmint have 1.2 times more Vitamin B1, 5 times more Vitamin B2, 2 times more Vitamin B3, 4 times more Vitamin B6 and 6.3 times more Vitamin B9 than Cooked Frozen Carrots.
• While 500 kcal of Boiled and Drained Frozen Carrots contain 12.3 times more Vitamin A and more Vitamin C than Dried Spearmint.
• Both Dried Spearmint and Cooked Frozen Carrots provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Dried Spearmint have insufficient amounts of Vitamin C
• Both Dried Spearmint 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 Dried Spearmint vs Cooked Frozen Carrots:

• 500 calories of Dried Spearmint have 5.5 times more Calcium, 2.4 times more Copper, 21.4 times more Iron, 7.1 times more Magnesium, 8.9 times more Manganese and 1.3 times more Potassium than Cooked Frozen Carrots.
• While 500 kcal of Boiled and Drained Frozen Carrots contain 1.3 times more Sodium and 61.6 times more Water than Dried Spearmint.
• Both Dried Spearmint and Cooked Frozen Carrots contain similar levels of Phosphorus and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Dried Spearmint have 8.2 times more Omega 3 and 4.5 times more Protein than Cooked Frozen Carrots.
• While 500 kcal of Boiled and Drained Frozen Carrots contain 5 times more Omega 6 than Dried Spearmint.
• Both Dried Spearmint and Cooked Frozen Carrots offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• 500 calories of Dried Spearmint provide inadequate amounts of Omega 6