Comparing Nutrients in 500 calories Boiled CarrotsVS Unsweetened Ready-to-drink Coconut Water

Weight per 500 calories

Boiled Carrots

1429g

Unsweetened Ready-to-drink Coconut Water

2778g

Boiled Carrots have 1.9 times more energy per 100g than Unsweetened Ready-to-drink Coconut Water. It has low energy density when compared to other foods. Unsweetened Ready-to-drink Coconut Water having very low energy density.

Which food has more nutrients per 500 calories - Boiled Carrots or Unsweetened Ready-to-drink Coconut Water?

Macros Ratio

Protein Fat Carbs

Boiled Carrots

88%

Unsweetened Ready-to-drink Coconut Water

95%

500 kcal ▼

Macro Nutrients

Boiled Carrotsvs Unsweetened Ready-to-drink Coconut Water

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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2.65%2.57g

Fat

0%0g

2.57 gvs0 g

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

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1.34%0.43g

Saturated Fat

0%0g

0.43 gvs0 g

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

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0.89%0.014g

Omega 3

0%0g

0.014 gvs0 g

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

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7.3%1.24g

Omega 6

0%0g

1.24 gvs0 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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90%117g

Carbohydrate

91%118g

117 gvs118 g

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

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68%49.3g

Sugars

150%109g

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

49.3 gvs109 g

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

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7.1%5.14g

Fructose

82%59.4g

≤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]

5.14 gvs59.4 g

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

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%5.7g

Glucose

%22.8g

5.7 gvs22.8 g

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

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%38.6g

Sucrose

%26.7g

38.6 gvs26.7 g

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

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113%43g

Fiber

0%0g

43 gvs0 g

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

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19.4%11g

Protein

11%6.1g

11 gvs6.1 g

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

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Vitamins

Boiled Carrotsvs Unsweetened Ready-to-drink Coconut Water

1352%12171μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

12171 μgvs0 μg

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

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78.6%0.94mg

Vitamin B1

69.4%0.83mg

Thiamine

0.94 mgvs0.83 mg

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

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48.4%0.63mg

Vitamin B2

0%0mg

Riboflavin

0.63 mgvs0 mg

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

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57.6%9.2mg

Vitamin B3

0%0mg

Niacin, nicotinic acid, niacinamide

9.2 mgvs0 mg

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

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66.3%3.3mg

Vitamin B5

Pantothenic acid

3.3 mgvsNA mg

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

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168%2.2mg

Vitamin B6

0%0mg

Pyridoxine

2.2 mgvs0 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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50%200μg

Vitamin B9

0%0μg

Folates and Folic Acid

200 μgvs0 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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57%51.4mg

Vitamin C

306%275mg

Ascorbic acid

51.4 mgvs275 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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98%14.7mg

Vitamin E

0%0mg

Tocopherols and Tocotrienols

14.7 mgvs0 mg

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

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163%196μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

196 μgvs0 μg

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

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Minerals

Boiled Carrotsvs Unsweetened Ready-to-drink Coconut Water

43%429mg

Calcium

19.4%194mg

429 mgvs194 mg

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

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27%0.24mg

Copper

24.7%0.22mg

0.24 mgvs0.22 mg

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

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17%679μg

Fluoride

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

679 μgvsNA μg

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

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60.7%4.86mg

Iron

10.4%0.83mg

4.86 mgvs0.83 mg

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

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34%143mg

Magnesium

39.7%167mg

143 mgvs167 mg

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

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96%2.2mg

Manganese

267%6.14mg

2.2 mgvs6.14 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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61.2%429mg

Phosphorus

20%139mg

429 mgvs139 mg

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

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99%3357mg

Potassium

135%4583mg

3357 mgvs4583 mg

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

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18%10μg

Selenium

0%0μg

10 μgvs0 μg

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

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55.2%829mg

Sodium

48%722mg

829 mgvs722 mg

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

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26%2.86mg

Zinc

5.05%0.56mg

2.86 mgvs0.56 mg

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

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35%1288g

Water

71.3%2640g

1288 gvs2640 g

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

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Lets compare vitamin content per 500 calories of Boiled Carrots vs Unsweetened Ready-to-drink Coconut Water:

Boiled and Drained Carrots have more Vitamin A, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9, more Vitamin E and more Vitamin K than Unsweetened Ready-to-drink Coconut Water.
While Unsweetened Ready-to-drink Coconut Water contains 5.3 times more Vitamin C than Boiled and Drained Carrots.
Both Boiled and Drained Carrots and Unsweetened Ready-to-drink Coconut Water have similar amounts of Vitamin B1 per 500 kcal.
Both Boiled and Drained Carrots as well as Unsweetened Ready-to-drink Coconut Water have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Carrots vs Unsweetened Ready-to-drink Coconut Water:

Boiled and Drained Carrots have 2.2 times more Calcium, 5.8 times more Iron, 3.1 times more Phosphorus, more Selenium and 5.1 times more Zinc than Unsweetened Ready-to-drink Coconut Water.
While Unsweetened Ready-to-drink Coconut Water contains 2.8 times more Manganese, 1.4 times more Potassium and 2 times more Water than Boiled and Drained Carrots.
Both Boiled and Drained Carrots and Unsweetened Ready-to-drink Coconut Water have similar amounts of Copper, Magnesium and Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Carrots have more Omega 6, more Fiber and 1.8 times more Protein than Unsweetened Ready-to-drink Coconut Water.
While Unsweetened Ready-to-drink Coconut Water contains 2.2 times more Sugars and 11.6 times more Fructose than Boiled and Drained Carrots.
Both Boiled and Drained Carrots and Unsweetened Ready-to-drink Coconut Water have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Boiled and Drained Carrots as well as Unsweetened Ready-to-drink Coconut Water have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled CarrotsVS Canned Carrots with Liquids and SaltUnsweetened Ready-to-drink Coconut WaterVS Canned Carrots with Liquids and SaltBoiled CarrotsVS Shelf Stable Unsweetened Almond MilkUnsweetened Ready-to-drink Coconut WaterVS Shelf Stable Unsweetened Almond Milk

Compare Foods

Comparing Nutrients in 500 calories Boiled CarrotsVS Unsweetened Ready-to-drink Coconut Water

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Carrots or Unsweetened Ready-to-drink Coconut Water?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: