Comparing Nutrients in 500 calories Ground Turmeric VS Carrots

Weight per 500 calories

• Ground Turmeric: 160g
• Carrots: 1220g

Ground Turmeric has 7.6 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 - Ground Turmeric or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Ground Turmeric	12%	9%	79%
Carrots	8%	5%	87%

Macro Nutrients

	Ground Turmeric	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.37% 5.2g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	9.2% 2.95g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	8.4% 0.13g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	6.33% 1.08g	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	82.8% 108g	90% 117g	130g per day for Men 19-50 years
Sugars	7.1% 5.14g	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	0.99% 0.72g	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	% 0.61g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 3.8g	% 43.8g	g per day for Men 19-50 years
Fiber	96% 36.4g	90% 34g	38g per day for Men 19-50 years
Protein	27.7% 15.5g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Ground Turmeric	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.75% 0.093mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.16mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	8% 32μg	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	1.25% 1.12mg	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	47.3% 7.1mg	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18% 21.5μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Turmeric	Carrots	Recommended Dietary Allowance
Calcium	27% 269mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	231% 2.1mg	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	1102% 88mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	79.4% 333mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	1380% 31.7mg	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	68.5% 479mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	98% 3333mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	18% 9.94μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.3mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	65.6% 7.2mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	0.56% 20.6g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Ground Turmeric vs Carrots:

• Raw Carrots contain more Vitamin A, 8.7 times more Vitamin B1, 2.9 times more Vitamin B2, 5.5 times more Vitamin B3, 3.8 times more Vitamin B5, 9.8 times more Vitamin B6, 7.2 times more Vitamin B9, 64.1 times more Vitamin C and 7.5 times more Vitamin K than Ground Turmeric Spice.
• Both Ground Turmeric Spice and Raw Carrots have similar amounts of Vitamin E per 500 kcal.
• Both Ground Turmeric Spice as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Ground Turmeric vs Carrots:

• Ground Turmeric Spice has 3.8 times more Copper, 24.1 times more Iron, 2.3 times more Magnesium, 18.2 times more Manganese, 8.1 times more Selenium and 2.5 times more Zinc than Raw Carrots.
• While Raw Carrots contain 1.5 times more Calcium, 19.4 times more Sodium and 52.3 times more Water than Ground Turmeric Spice.
• Both Ground Turmeric Spice and Raw Carrots have similar amounts of Phosphorus and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Ground Turmeric Spice has 1.8 times more Fat, 7.5 times more Saturated Fat, 5.5 times more Omega 3 and 1.4 times more Protein than Raw Carrots.
• While Raw Carrots contain 11.2 times more Sugars and 9.3 times more Fructose than Ground Turmeric Spice.
• Both Ground Turmeric Spice and Raw Carrots have similar amounts of Energy, Omega 6, Carbohydrate and Fiber per 500 kcal.
• Both Ground Turmeric Spice as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.