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Comparing Nutrients in 500 calories CarrotsVS Boiled Beets

Weight per 500 calories

Carrots
1220g
Boiled Beets
1136g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 500 calories - Carrots or Boiled Beets?

Macros Ratio

Protein Fat Carbs

Carrots
8%
5%
87%
Boiled Beets
14%
3%
83%
500 kcal ▼

Macro Nutrients

Carrotsvs Boiled Beets
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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3%2.93g
Fat
2.1%2.05g
2.93 gvs2.05 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.2%0.39g
Saturated Fat
0.99%0.32g
0.39 gvs0.32 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.52%0.024g
Omega 3
3.55%0.057g
0.024 gvs0.057 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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7.17%1.2g
Omega 6
3.88%0.66g
1.2 gvs0.66 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
87%113g
117 gvs113 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
79.7%58g
Sugars
125%90g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
58 gvs90 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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9.25%6.7g
Fructose
NA
≤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]
6.7 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%7.2g
Glucose
NA
7.2 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%43.8g
Sucrose
NA
43.8 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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90%34g
Fiber
60%22.7g
34 gvs22.7 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
20.3%11.3g
Protein
34%19g
11.3 gvs19 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Carrotsvs Boiled Beets
1131%10183μg
Vitamin A
2.53%22.7μg
RAE, retinol activity equivalents
10183 μgvs22.7 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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67%0.8mg
Vitamin B1
25.6%0.31mg
Thiamine
0.8 mgvs0.31 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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54.4%0.71mg
Vitamin B2
35%0.45mg
Riboflavin
0.71 mgvs0.45 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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75%12mg
Vitamin B3
23.5%3.76mg
Niacin, nicotinic acid, niacinamide
12 mgvs3.76 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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66.6%3.33mg
Vitamin B5
33%1.65mg
Pantothenic acid
3.33 mgvs1.65 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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129%1.7mg
Vitamin B6
58.6%0.76mg
Pyridoxine
1.7 mgvs0.76 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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90%27μg
Vitamin B7
NA
Biotin
27 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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58%232μg
Vitamin B9
227%909μg
Folates and Folic Acid
232 μgvs909 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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80%72mg
Vitamin C
45.5%41mg
Ascorbic acid
72 mgvs41 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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53.7%8.05mg
Vitamin E
3.03%0.45mg
Tocopherols and Tocotrienols
8.05 mgvs0.45 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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134%161μg
Vitamin K
1.9%2.27μg
Phytomenadione or phylloquinone
161 μgvs2.27 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Carrotsvs Boiled Beets
40.2%402mg
Calcium
18%182mg
402 mgvs182 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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61%0.55mg
Copper
93%0.84mg
0.55 mgvs0.84 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.98%39μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
39 μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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45.7%3.66mg
Iron
112%8.98mg
3.66 mgvs8.98 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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35%146mg
Magnesium
62.2%261mg
146 mgvs261 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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76%1.74mg
Manganese
161%3.7mg
1.74 mgvs3.7 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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%427mg
Phosphorus
61.7%432mg
427 mgvs432 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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115%3902mg
Potassium
102%3466mg
3902 mgvs3466 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.2%1.2μg
Selenium
14.5%7.95μg
1.2 μgvs7.95 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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56%841mg
Sodium
58.3%875mg
841 mgvs875 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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26.6%2.93mg
Zinc
36%3.98mg
2.93 mgvs3.98 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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29%1077g
Water
26.7%989g
1077 gvs989 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 Carrots vs Boiled Beets:
Comparing minerals per 500 calories for Carrots vs Boiled Beets:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

CarrotsVS Boiled CarrotsBoiled BeetsVS Boiled CarrotsCarrotsVS Canned Beets with Liquids and SaltBoiled BeetsVS Canned Beets with Liquids and Salt
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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