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

Weight per 500 calories

Carrots

1220g

Unsweetened Ready-to-drink Coconut Water

2778g

Carrots have 2.3 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 - Carrots or Unsweetened Ready-to-drink Coconut Water?

Macros Ratio

Protein Fat Carbs

Carrots

87%

Unsweetened Ready-to-drink Coconut Water

95%

500 kcal ▼

Macro Nutrients

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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3%2.93g

Fat

0%0g

2.93 gvs0 g

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

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1.2%0.39g

Saturated Fat

0%0g

0.39 gvs0 g

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

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1.52%0.024g

Omega 3

0%0g

0.024 gvs0 g

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

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7.17%1.2g

Omega 6

0%0g

1.2 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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79.7%58g

Sugars

150%109g

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

58 gvs109 g

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

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9.25%6.7g

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]

6.7 gvs59.4 g

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

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%7.2g

Glucose

%22.8g

7.2 gvs22.8 g

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

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%43.8g

Sucrose

%26.7g

43.8 gvs26.7 g

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

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90%34g

Fiber

0%0g

34 gvs0 g

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

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20.3%11.3g

Protein

11%6.1g

11.3 gvs6.1 g

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

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Vitamins

Carrotsvs Unsweetened Ready-to-drink Coconut Water

1131%10183μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

10183 μgvs0 μg

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

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67%0.8mg

Vitamin B1

69.4%0.83mg

Thiamine

0.8 mgvs0.83 mg

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

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54.4%0.71mg

Vitamin B2

0%0mg

Riboflavin

0.71 mgvs0 mg

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

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75%12mg

Vitamin B3

0%0mg

Niacin, nicotinic acid, niacinamide

12 mgvs0 mg

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

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66.6%3.33mg

Vitamin B5

Pantothenic acid

3.33 mgvsNA mg

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

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129%1.7mg

Vitamin B6

0%0mg

Pyridoxine

1.7 mgvs0 mg

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

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90%27μg

Vitamin B7

Biotin

27 μgvsNA μg

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

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58%232μg

Vitamin B9

0%0μg

Folates and Folic Acid

232 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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80%72mg

Vitamin C

306%275mg

Ascorbic acid

72 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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53.7%8.05mg

Vitamin E

0%0mg

Tocopherols and Tocotrienols

8.05 mgvs0 mg

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

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134%161μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

161 μgvs0 μg

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

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Minerals

Carrotsvs Unsweetened Ready-to-drink Coconut Water

40.2%402mg

Calcium

19.4%194mg

402 mgvs194 mg

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

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61%0.55mg

Copper

24.7%0.22mg

0.55 mgvs0.22 mg

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

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0.98%39μg

Fluoride

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

10.4%0.83mg

3.66 mgvs0.83 mg

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

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35%146mg

Magnesium

39.7%167mg

146 mgvs167 mg

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

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76%1.74mg

Manganese

267%6.14mg

1.74 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%427mg

Phosphorus

20%139mg

427 mgvs139 mg

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

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115%3902mg

Potassium

135%4583mg

3902 mgvs4583 mg

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

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2.2%1.2μg

Selenium

0%0μg

1.2 μgvs0 μg

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

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56%841mg

Sodium

48%722mg

841 mgvs722 mg

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

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26.6%2.93mg

Zinc

5.05%0.56mg

2.93 mgvs0.56 mg

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

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29%1077g

Water

71.3%2640g

1077 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 Carrots vs Unsweetened Ready-to-drink Coconut Water:

Raw 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 3.8 times more Vitamin C than Raw Carrots.
Both Raw Carrots and Unsweetened Ready-to-drink Coconut Water have similar amounts of Vitamin B1 per 500 kcal.
Both Raw 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 Carrots vs Unsweetened Ready-to-drink Coconut Water:

Raw Carrots have 2.1 times more Calcium, 2.5 times more Copper, 4.4 times more Iron, 3.1 times more Phosphorus and 5.3 times more Zinc than Unsweetened Ready-to-drink Coconut Water.
While Unsweetened Ready-to-drink Coconut Water contains 3.5 times more Manganese and 2.5 times more Water than Raw Carrots.
Both Raw Carrots and Unsweetened Ready-to-drink Coconut Water have similar amounts of Magnesium, Potassium and Sodium per 500 kcal.
Both Raw Carrots as well as Unsweetened Ready-to-drink Coconut Water have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Carrots have more Omega 6, more Fiber and 1.9 times more Protein than Unsweetened Ready-to-drink Coconut Water.
While Unsweetened Ready-to-drink Coconut Water contains 1.9 times more Sugars and 8.9 times more Fructose than Raw Carrots.
Both Raw Carrots and Unsweetened Ready-to-drink Coconut Water have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Raw 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:

CarrotsVS Boiled CarrotsUnsweetened Ready-to-drink Coconut WaterVS Boiled CarrotsCarrotsVS Shelf Stable Unsweetened Almond MilkUnsweetened Ready-to-drink Coconut WaterVS Shelf Stable Unsweetened Almond Milk

Compare Foods

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

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: