Comparing Nutrients in 500 calories CarrotsVS Endive

Weight per 500 calories

Carrots

1220g

Endive

2941g

Carrots have 2.4 times more energy per 100g than Endive. It has low energy density when compared to other foods. Raw Endive having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Carrots

87%

Endive

25%

66%

500 kcal ▼

Macro Nutrients

Carrotsvs Endive

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

6.06%5.9g

2.93 gvs5.9 g

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

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1.2%0.39g

Saturated Fat

4.4%1.4g

0.39 gvs1.4 g

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

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1.52%0.024g

Omega 3

24%0.38g

0.024 gvs0.38 g

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

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7.17%1.2g

Omega 6

13%2.2g

1.2 gvs2.2 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

75.8%99g

117 gvs99 g

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

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79.7%58g

Sugars

10%7.35g

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

58 gvs7.35 g

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

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9.25%6.7g

Fructose

≤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

7.2 gvsNA g

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

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%43.8g

Sucrose

43.8 gvsNA g

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

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90%34g

Fiber

240%91g

34 gvs91 g

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

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20.3%11.3g

Protein

65.7%36.8g

11.3 gvs36.8 g

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

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Vitamins

Carrotsvs Endive

1131%10183μg

Vitamin A

353%3176μg

RAE, retinol activity equivalents

10183 μgvs3176 μg

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

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67%0.8mg

Vitamin B1

196%2.35mg

Thiamine

0.8 mgvs2.35 mg

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

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54.4%0.71mg

Vitamin B2

170%2.2mg

Riboflavin

0.71 mgvs2.2 mg

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

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75%12mg

Vitamin B3

73.5%11.8mg

Niacin, nicotinic acid, niacinamide

12 mgvs11.8 mg

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

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66.6%3.33mg

Vitamin B5

529%26.5mg

Pantothenic acid

3.33 mgvs26.5 mg

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

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129%1.7mg

Vitamin B6

45.2%0.59mg

Pyridoxine

1.7 mgvs0.59 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

1044%4176μg

Folates and Folic Acid

232 μgvs4176 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

212%191mg

Ascorbic acid

72 mgvs191 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

86.3%13mg

Tocopherols and Tocotrienols

8.05 mgvs13 mg

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

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134%161μg

Vitamin K

5662%6794μg

Phytomenadione or phylloquinone

161 μgvs6794 μg

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

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Minerals

Carrotsvs Endive

40.2%402mg

Calcium

153%1529mg

402 mgvs1529 mg

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

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61%0.55mg

Copper

324%2.9mg

0.55 mgvs2.9 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

305%24.4mg

3.66 mgvs24.4 mg

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

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35%146mg

Magnesium

105%441mg

146 mgvs441 mg

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

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76%1.74mg

Manganese

537%12.4mg

1.74 mgvs12.4 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

118%824mg

427 mgvs824 mg

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

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115%3902mg

Potassium

272%9235mg

3902 mgvs9235 mg

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

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2.2%1.2μg

Selenium

10.7%5.9μg

1.2 μgvs5.9 μg

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

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56%841mg

Sodium

43%647mg

841 mgvs647 mg

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

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26.6%2.93mg

Zinc

211%23.2mg

2.93 mgvs23.2 mg

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

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29%1077g

Water

74.6%2759g

1077 gvs2759 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 Endive:

Raw Carrots have 3.2 times more Vitamin A and 2.9 times more Vitamin B6 than Raw Endive.
While Raw Endive contains 2.9 times more Vitamin B1, 3.1 times more Vitamin B2, 8 times more Vitamin B5, 18 times more Vitamin B9, 2.7 times more Vitamin C, 1.6 times more Vitamin E and 42.2 times more Vitamin K than Raw Carrots.
Both Raw Carrots and Raw Endive have similar amounts of Vitamin B3 per 500 kcal.
Both Raw Carrots as well as Raw Endive have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Carrots vs Endive:

Raw Carrots have 1.3 times more Sodium than Raw Endive.
While Raw Endive contains 3.8 times more Calcium, 5.3 times more Copper, 6.7 times more Iron, 3 times more Magnesium, 7.1 times more Manganese, 1.9 times more Phosphorus, 2.4 times more Potassium, 4.8 times more Selenium, 7.9 times more Zinc and 2.6 times more Water than Raw Carrots.

Comparison of macro-nutrients per 500 calories:

Raw Carrots have 7.9 times more Sugars than Raw Endive.
While Raw Endive contains 2 times more Fat, 15.7 times more Omega 3, 1.8 times more Omega 6, 2.7 times more Fiber and 3.2 times more Protein than Raw Carrots.
Both Raw Carrots and Raw Endive have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Raw Carrots as well as Raw Endive have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

CarrotsVS Boiled CarrotsEndiveVS Boiled CarrotsCarrotsVS Boiled EscaroleEndiveVS Boiled Escarole

Compare Foods

Comparing Nutrients in 500 calories CarrotsVS Endive

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: