Comparing Nutrients in 100 calories Boiled Carrots VS Peach nectar, canned, with sucralose, without added ascorbic acid

Weight per 100 calories

• Boiled Carrots: 286g
• Peach nectar, canned, with sucralose, without added ascorbic acid: 204g

Peach nectar, canned, with sucralose, without added ascorbic acid has 1.4 times more energy per unit of mass than Boiled and Drained Carrots, which is low in comparison to other foods. Boiled Carrots having low energy density.

Which food has more nutrients per 100 calories - Boiled Carrots or Peach nectar, canned, with sucralose, without added ascorbic acid?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Peach nectar, canned, with sucralose, without added ascorbic acid	1%	10%	89%

Macro Nutrients

	Boiled Carrots	Peach nectar, canned, with sucralose, without added ascorbic acid	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.51g	1.2% 1.16g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	0.24% 0.076g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	0.38% 0.006g	1.6g per day for Men 19-50 years
Omega 6	1.46% 0.25g	0.06% 0.01g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.5g	18.2% 23.7g	130g per day for Men 19-50 years
Sugars	13.6% 9.86g	34% 24.7g	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	1.4% 1.03g	14.4% 10.4g	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	% 1.14g	% 11g	g per day for Men 19-50 years
Sucrose	% 7.7g	% 3.06g	g per day for Men 19-50 years
Fiber	22.6% 8.57g	0.54% 0.2g	38g per day for Men 19-50 years
Protein	3.88% 2.17g	0.36% 0.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Peach nectar, canned, with sucralose, without added ascorbic acid	Recommended Dietary Allowance
Vitamin A	270% 2434μg	3.63% 32.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.7% 0.19mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.67% 0.13mg	2.35% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	1.15% 0.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.66mg	1.22% 0.061mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	5.8% 0.076mg	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	10% 40μg	0.51% 2.04μg	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	11.4% 10.3mg	0% 0mg	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	19.6% 2.94mg	3.95% 0.59mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.6% 39μg	2.04% 2.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Peach nectar, canned, with sucralose, without added ascorbic acid	Recommended Dietary Allowance
Calcium	8.57% 85.7mg	1.22% 12.2mg	1000mg per day for Men 19-50 years
Copper	5.4% 0.049mg	4.1% 0.037mg	0.9mg per day for Men 19-50 years
Fluoride	3.4% 136μg	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	12% 0.97mg	1.8% 0.14mg	8mg per day for Men 19-50 years
Magnesium	6.8% 28.6mg	1.94% 8.16mg	420mg per day for Men 19-50 years
Manganese	19.3% 0.44mg	0.98% 0.022mg	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	12.2% 85.7mg	0.87% 6.12mg	700mg per day for Men 19-50 years
Potassium	19.7% 671mg	1.8% 61.2mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	0.74% 0.41μg	55μg per day for Men 19-50 years
Sodium	11% 166mg	1.5% 22.4mg	1500mg per day for Men 19-50 years
Zinc	5.2% 0.57mg	0.19% 0.02mg	11mg per day for Men 19-50 years
Water	6.96% 258g	4.83% 179g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Carrots vs Peach nectar, canned, with sucralose, without added ascorbic acid:

• Boiled and Drained Carrots have 74.6 times more Vitamin A, 1.5 times more Vitamin B1, 4.1 times more Vitamin B2, 10 times more Vitamin B3, 10.8 times more Vitamin B5, 5.8 times more Vitamin B6, 19.6 times more Vitamin B9, more Vitamin C, 5 times more Vitamin E and 16 times more Vitamin K than Peach nectar, canned, with sucralose, without added ascorbic acid.
• Both Boiled and Drained Carrots as well as Peach nectar, canned, with sucralose, without added ascorbic acid have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Carrots vs Peach nectar, canned, with sucralose, without added ascorbic acid:

• Boiled and Drained Carrots have 7 times more Calcium, 1.3 times more Copper, 6.8 times more Iron, 3.5 times more Magnesium, 19.7 times more Manganese, 14 times more Phosphorus, 11 times more Potassium, 4.9 times more Selenium, 7.4 times more Sodium, 28 times more Zinc and 1.4 times more Water than Peach nectar, canned, with sucralose, without added ascorbic acid.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Carrots have 24.4 times more Omega 6, 42 times more Fiber and 10.6 times more Protein than Peach nectar, canned, with sucralose, without added ascorbic acid.
• While Peach nectar, canned, with sucralose, without added ascorbic acid contains 2.3 times more Fat, 2.5 times more Sugars and 10.2 times more Fructose than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Peach nectar, canned, with sucralose, without added ascorbic acid have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Boiled and Drained Carrots as well as Peach nectar, canned, with sucralose, without added ascorbic acid have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.