Comparing Nutrients in 500 calories Dried Rosemary Spices VS Carrots

Weight per 500 calories

• Dried Rosemary Spices: 151g
• Carrots: 1220g

Dried Rosemary Spices have 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 - Dried Rosemary Spices or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Dried Rosemary Spices	5%	33%	62%
Carrots	8%	5%	87%

Macro Nutrients

	Dried Rosemary Spices	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	23.7% 23g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	34.8% 11g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	102% 1.63g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	10.3% 1.75g	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	74.4% 97g	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	169% 64.4g	90% 34g	38g per day for Men 19-50 years
Protein	13% 7.37g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Dried Rosemary Spices	Carrots	Recommended Dietary Allowance
Vitamin A	26% 236μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64.7% 0.78mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.7% 0.65mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.44% 1.5mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	202% 2.63mg	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	116% 464μg	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	103% 92mg	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

	Dried Rosemary Spices	Carrots	Recommended Dietary Allowance
Calcium	193% 1934mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	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	552% 44mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	79% 332mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	123% 2.82mg	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	15% 106mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	42.4% 1443mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.95μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	5.04% 75.5mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	44.4% 4.88mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	0.38% 14g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Dried Rosemary Spices vs Carrots:

• Dried Rosemary Spices have 1.6 times more Vitamin B6, 2 times more Vitamin B9 and 1.3 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 43.2 times more Vitamin A and 7.9 times more Vitamin B3 than Dried Rosemary Spices.
• Both Dried Rosemary Spices and Raw Carrots have similar amounts of Vitamin B1 and Vitamin B2 per 500 kcal.
• Both Dried Rosemary Spices as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Dried Rosemary Spices vs Carrots:

• Dried Rosemary Spices have 4.8 times more Calcium, 1.5 times more Copper, 12.1 times more Iron, 2.3 times more Magnesium, 1.6 times more Manganese, 5.7 times more Selenium and 1.7 times more Zinc than Raw Carrots.
• While Raw Carrots contain 4 times more Phosphorus, 2.7 times more Potassium, 11.1 times more Sodium and 76.6 times more Water than Dried Rosemary Spices.

Comparison of macro-nutrients per 500 calories:

• Dried Rosemary Spices have 7.9 times more Fat, 28.5 times more Saturated Fat, 66.6 times more Omega 3, 1.4 times more Omega 6 and 1.9 times more Fiber than Raw Carrots.
• While Raw Carrots contain 1.5 times more Protein than Dried Rosemary Spices.
• Both Dried Rosemary Spices and Raw Carrots have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Dried Rosemary Spices as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.