Comparing Nutrients in 500 calories Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored VS Boiled Carrots

Weight per 500 calories

• Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored: 2778g
• Boiled Carrots: 1429g

Boiled and Drained Carrots have 1.9 times more energy per unit of mass than Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored, which is low in comparison to other foods. Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored having very low energy density.

Which food has more nutrients per 500 calories - Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored	0%	0%	100%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored	Boiled Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	2.65% 2.57g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	7.3% 1.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	90% 117g	130g per day for Men 19-50 years
Sugars	172% 125g	68% 49.3g	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	7.1% 5.14g	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	% 5.7g	g per day for Men 19-50 years
Sucrose	NA	% 38.6g	g per day for Men 19-50 years
Fiber	0% 0g	113% 43g	38g per day for Men 19-50 years
Protein	0% 0g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	99% 889μg	1352% 12171μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	78.6% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	48.4% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	147% 23.4mg	57.6% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	66.3% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.33mg	168% 2.2mg	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	55.6% 222μg	50% 200μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	289% 6.94μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	392% 353mg	57% 51.4mg	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	352% 52.8mg	98% 14.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored	Boiled Carrots	Recommended Dietary Allowance
Calcium	47.2% 472mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	17% 679μg	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	0% 0mg	60.7% 4.86mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	NA	96% 2.2mg	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	0% 0mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	99% 3357mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	15% 222mg	55.2% 829mg	1500mg per day for Men 19-50 years
Zinc	81% 8.9mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	71% 2623g	35% 1288g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored vs Boiled Carrots:

• Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored has 2.5 times more Vitamin B3, more Vitamin B12, 6.9 times more Vitamin C and 3.6 times more Vitamin E than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 13.7 times more Vitamin A, more Vitamin B1, more Vitamin B2 and more Vitamin K than Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored.
• Both Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored and Boiled and Drained Carrots have similar amounts of Vitamin B6 and Vitamin B9 per 500 kcal.
• Both Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored as well as Boiled and Drained Carrots have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored vs Boiled Carrots:

• Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored has 3.1 times more Zinc and 2 times more Water than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Iron, 1.7 times more Magnesium, more Phosphorus, more Potassium, more Selenium and 3.7 times more Sodium than Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored.
• Both Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored and Boiled and Drained Carrots have similar amounts of Calcium and Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored has 2.5 times more Sugars than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Omega 6, more Fiber and more Protein than Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored.
• Both Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored and Boiled and Drained Carrots have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.