Comparing Nutrients in 300 calories Boiled CarrotsVS Rolls, hamburger or hot dog, whole wheat

Weight per 300 calories

Boiled Carrots

857g

Rolls, hamburger or hot dog, whole wheat

112g

Rolls, hamburger or hot dog, whole wheat have 7.7 times more energy per unit of mass than Boiled and Drained Carrots, which is high in comparison to other foods. Boiled Carrots having low energy density.

Which food has more nutrients per 300 calories - Boiled Carrots or Rolls, hamburger or hot dog, whole wheat?

Macros Ratio

Protein Fat Carbs

Boiled Carrots

88%

Rolls, hamburger or hot dog, whole wheat

18%

15%

67%

300 kcal ▼

Macro Nutrients

Boiled Carrotsvs Rolls, hamburger or hot dog, whole wheat

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.6%1.54g

Fat

5.04%4.9g

1.54 gvs4.9 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.8%0.26g

Saturated Fat

3.2%1.03g

0.26 gvs1.03 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.54%0.009g

Omega 3

12%0.19g

0.009 gvs0.19 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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4.4%0.75g

Omega 6

10.5%1.8g

0.75 gvs1.8 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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54%70.5g

Carbohydrate

38.5%50g

70.5 gvs50 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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40.8%29.6g

Sugars

9.1%6.6g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

29.6 gvs6.6 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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4.26%3.1g

Fructose

3.75%2.72g

≤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]

3.1 gvs2.72 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%3.43g

Glucose

%2.26g

3.43 gvs2.26 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%23g

Sucrose

%0g

23 gvs0 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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67.7%25.7g

Fiber

18%6.8g

25.7 gvs6.8 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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11.6%6.5g

Protein

24.7%14g

6.5 gvs14 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Carrotsvs Rolls, hamburger or hot dog, whole wheat

811%7303μg

Vitamin A

4.1%37μg

RAE, retinol activity equivalents

7303 μgvs37 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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47%0.57mg

Vitamin B1

41%0.49mg

Thiamine

0.57 mgvs0.49 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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29%0.38mg

Vitamin B2

16%0.21mg

Riboflavin

0.38 mgvs0.21 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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34.6%5.53mg

Vitamin B3

31.5%5.04mg

Niacin, nicotinic acid, niacinamide

5.53 mgvs5.04 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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39.8%2mg

Vitamin B5

19%0.94mg

Pantothenic acid

2 mgvs0.94 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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101%1.3mg

Vitamin B6

16.6%0.22mg

Pyridoxine

1.3 mgvs0.22 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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30%120μg

Vitamin B9

11.7%47μg

Folates and Folic Acid

120 μgvs47 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

8.83%0.21μg

Cobalamin

0 μgvs0.21 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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34.3%31mg

Vitamin C

1.6%1.45mg

Ascorbic acid

31 mgvs1.45 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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59%8.83mg

Vitamin E

3.05%0.46mg

Tocopherols and Tocotrienols

8.83 mgvs0.46 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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98%117μg

Vitamin K

4.2%5μg

Phytomenadione or phylloquinone

117 μgvs5 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Carrotsvs Rolls, hamburger or hot dog, whole wheat

25.7%257mg

Calcium

22%221mg

257 mgvs221 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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16%0.15mg

Copper

29.6%0.27mg

0.15 mgvs0.27 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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10%407μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

407 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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36.4%2.9mg

Iron

33.7%2.7mg

2.9 mgvs2.7 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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20.4%85.7mg

Magnesium

21.5%90mg

85.7 mgvs90 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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57.8%1.33mg

Manganese

112%2.58mg

1.33 mgvs2.58 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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36.7%257mg

Phosphorus

34.6%242mg

257 mgvs242 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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59.2%2014mg

Potassium

7.94%270mg

2014 mgvs270 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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11%6μg

Selenium

66.7%36.7μg

6 μgvs36.7 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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33%497mg

Sodium

35.5%532mg

497 mgvs532 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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15.6%1.7mg

Zinc

17.3%1.9mg

1.7 mgvs1.9 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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21%773g

Water

1.1%40g

773 gvs40 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Boiled Carrots vs Rolls, hamburger or hot dog, whole wheat:

Boiled and Drained Carrots have 198.4 times more Vitamin A, 1.8 times more Vitamin B2, 2.1 times more Vitamin B5, 6.1 times more Vitamin B6, 2.6 times more Vitamin B9, 21.3 times more Vitamin C, 19.3 times more Vitamin E and 23.4 times more Vitamin K than Rolls, hamburger or hot dog, whole wheat.
While Rolls, hamburger or hot dog, whole wheat contain more Vitamin B12 than Boiled and Drained Carrots.
Both Boiled and Drained Carrots and Rolls, hamburger or hot dog, whole wheat have similar amounts of Vitamin B1 and Vitamin B3 per 300 kcal.
Both Boiled and Drained Carrots as well as Rolls, hamburger or hot dog, whole wheat have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Carrots vs Rolls, hamburger or hot dog, whole wheat:

Boiled and Drained Carrots have 7.5 times more Potassium and 19.3 times more Water than Rolls, hamburger or hot dog, whole wheat.
While Rolls, hamburger or hot dog, whole wheat contain 1.8 times more Copper, 1.9 times more Manganese and 6.1 times more Selenium than Boiled and Drained Carrots.
Both Boiled and Drained Carrots and Rolls, hamburger or hot dog, whole wheat have similar amounts of Calcium, Iron, Magnesium, Phosphorus, Sodium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Carrots have 1.4 times more Carbohydrate, 4.5 times more Sugars and 3.8 times more Fiber than Rolls, hamburger or hot dog, whole wheat.
While Rolls, hamburger or hot dog, whole wheat contain 3.2 times more Fat, 4 times more Saturated Fat, 22.5 times more Omega 3, 2.4 times more Omega 6 and 2.1 times more Protein than Boiled and Drained Carrots.
Both Boiled and Drained Carrots and Rolls, hamburger or hot dog, whole wheat have similar amounts of Energy and Fructose per 300 kcal.
Both Boiled and Drained Carrots as well as Rolls, hamburger or hot dog, whole wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled CarrotsVS Canned Carrots with Liquids and SaltRolls, hamburger or hot dog, whole wheatVS Canned Carrots with Liquids and SaltBoiled CarrotsVS Crackers, sandwich-type, peanut butter filled, reduced fatRolls, hamburger or hot dog, whole wheatVS Crackers, sandwich-type, peanut butter filled, reduced fat

Compare Foods

Comparing Nutrients in 300 calories Boiled CarrotsVS Rolls, hamburger or hot dog, whole wheat

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Carrots or Rolls, hamburger or hot dog, whole wheat?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: