Comparing Nutrients in 300 calories Golden RaisinsVS Boiled Carrots

Weight per 300 calories

Golden Raisins

100g

Boiled Carrots

857g

Golden Raisins have 8.6 times more energy per 100g than Boiled Carrots. It has high energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 300 calories - Golden Raisins or Boiled Carrots?

Macros Ratio

Protein Fat Carbs

Golden Raisins

95%

Boiled Carrots

88%

300 kcal ▼

Macro Nutrients

Golden Raisinsvs Boiled Carrots

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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0.21%0.2g

Fat

1.6%1.54g

0.2 gvs1.54 g

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

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0.2%0.065g

Saturated Fat

0.8%0.26g

0.065 gvs0.26 g

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

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1.2%0.019g

Omega 3

0.54%0.009g

0.019 gvs0.009 g

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

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0.22%0.038g

Omega 6

4.4%0.75g

0.038 gvs0.75 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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61.3%79.8g

Carbohydrate

54%70.5g

79.8 gvs70.5 g

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

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90%65.5g

Sugars

40.8%29.6g

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

65.5 gvs29.6 g

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

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47.7%34.6g

Fructose

4.26%3.1g

≤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]

34.6 gvs3.1 g

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

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%31g

Glucose

%3.43g

31 gvs3.43 g

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

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%0g

Sucrose

%23g

0 gvs23 g

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

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8.66%3.3g

Fiber

67.7%25.7g

3.3 gvs25.7 g

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

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5.84%3.27g

Protein

11.6%6.5g

3.27 gvs6.5 g

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

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Vitamins

Golden Raisinsvs Boiled Carrots

0%0μg

Vitamin A

811%7303μg

RAE, retinol activity equivalents

0 μgvs7303 μg

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

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0.66%0.008mg

Vitamin B1

47%0.57mg

Thiamine

0.008 mgvs0.57 mg

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

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14.6%0.19mg

Vitamin B2

29%0.38mg

Riboflavin

0.19 mgvs0.38 mg

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

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7.1%1.14mg

Vitamin B3

34.6%5.53mg

Niacin, nicotinic acid, niacinamide

1.14 mgvs5.53 mg

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

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Vitamin B5

39.8%2mg

Pantothenic acid

NA mgvs2 mg

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

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24.8%0.32mg

Vitamin B6

101%1.3mg

Pyridoxine

0.32 mgvs1.3 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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0.75%3μg

Vitamin B9

30%120μg

Folates and Folic Acid

3 μgvs120 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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3.54%3.2mg

Vitamin C

34.3%31mg

Ascorbic acid

3.2 mgvs31 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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0.8%0.12mg

Vitamin E

59%8.83mg

Tocopherols and Tocotrienols

0.12 mgvs8.83 mg

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

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2.9%3.5μg

Vitamin K

98%117μg

Phytomenadione or phylloquinone

3.5 μgvs117 μg

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

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Minerals

Golden Raisinsvs Boiled Carrots

6.38%63.8mg

Calcium

25.7%257mg

63.8 mgvs257 mg

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

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25.2%0.23mg

Copper

16%0.15mg

0.23 mgvs0.15 mg

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

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Fluoride

10%407μg

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

NA μgvs407 μg

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

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12.2%0.98mg

Iron

36.4%2.9mg

0.98 mgvs2.9 mg

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

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8.3%35mg

Magnesium

20.4%85.7mg

35 mgvs85.7 mg

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

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9.8%0.23mg

Manganese

57.8%1.33mg

0.23 mgvs1.33 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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14.4%101mg

Phosphorus

36.7%257mg

101 mgvs257 mg

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

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22%744mg

Potassium

59.2%2014mg

744 mgvs2014 mg

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

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1.27%0.7μg

Selenium

11%6μg

0.7 μgvs6 μg

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

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1.6%24mg

Sodium

33%497mg

24 mgvs497 mg

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

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3.35%0.37mg

Zinc

15.6%1.7mg

0.37 mgvs1.7 mg

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

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0.4%15g

Water

21%773g

15 gvs773 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 Golden Raisins vs Boiled Carrots:

Boiled and Drained Carrots contain more Vitamin A, 71 times more Vitamin B1, 2 times more Vitamin B2, 4.9 times more Vitamin B3, 4.1 times more Vitamin B6, 40.1 times more Vitamin B9, 9.7 times more Vitamin C, 73.8 times more Vitamin E and 33.7 times more Vitamin K than Golden Seedless Raisins.
Both Golden Seedless Raisins as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Golden Raisins vs Boiled Carrots:

Golden Seedless Raisins have 1.6 times more Copper than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 4 times more Calcium, 3 times more Iron, 2.5 times more Magnesium, 5.9 times more Manganese, 2.6 times more Phosphorus, 2.7 times more Potassium, 8.6 times more Selenium, 20.8 times more Sodium, 4.6 times more Zinc and 52 times more Water than Golden Seedless Raisins.

Comparison of macro-nutrients per 300 calories:

Golden Seedless Raisins have 2.2 times more Sugars and 11.2 times more Fructose than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 19.7 times more Omega 6, 7.8 times more Fiber and 2 times more Protein than Golden Seedless Raisins.
Both Golden Seedless Raisins and Boiled and Drained Carrots have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Golden Seedless Raisins as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Golden RaisinsVS Dark RaisinsBoiled CarrotsVS Dark RaisinsGolden RaisinsVS Canned Carrots with Liquids and SaltBoiled CarrotsVS Canned Carrots with Liquids and Salt

Compare Foods

Comparing Nutrients in 300 calories Golden RaisinsVS Boiled Carrots

Weight per 300 calories

Which food has more nutrients per 300 calories - Golden Raisins or Boiled Carrots?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: