Comparing Nutrients in 500 calories CarrotsVS Coconut Water

Weight per 500 calories

Carrots

1220g

Coconut Water

2632g

Carrots have 2.2 times more energy per 100g than Coconut Water. It has low energy density when compared to other foods. Coconut Water (liquid From Coconuts) having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Carrots

87%

Coconut Water

15%

76%

500 kcal ▼

Macro Nutrients

Carrotsvs 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

5.43%5.26g

2.93 gvs5.26 g

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

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1.2%0.39g

Saturated Fat

14.5%4.63g

0.39 gvs4.63 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

0.31%0.053g

1.2 gvs0.053 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%98g

117 gvs98 g

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

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79.7%58g

Sugars

95%68.7g

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

58 gvs68.7 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

76%29g

34 gvs29 g

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

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20.3%11.3g

Protein

34%19g

11.3 gvs19 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Carrotsvs 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

65.8%0.79mg

Thiamine

0.8 mgvs0.79 mg

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

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54.4%0.71mg

Vitamin B2

115%1.5mg

Riboflavin

0.71 mgvs1.5 mg

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

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75%12mg

Vitamin B3

13%2.1mg

Niacin, nicotinic acid, niacinamide

12 mgvs2.1 mg

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

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66.6%3.33mg

Vitamin B5

22.6%1.13mg

Pantothenic acid

3.33 mgvs1.13 mg

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

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129%1.7mg

Vitamin B6

64.8%0.84mg

Pyridoxine

1.7 mgvs0.84 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

19.7%79μg

Folates and Folic Acid

232 μgvs79 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

70%63mg

Ascorbic acid

72 mgvs63 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 Coconut Water

40.2%402mg

Calcium

63%632mg

402 mgvs632 mg

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

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61%0.55mg

Copper

117%1.05mg

0.55 mgvs1.05 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

95%7.63mg

3.66 mgvs7.63 mg

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

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35%146mg

Magnesium

157%658mg

146 mgvs658 mg

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

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76%1.74mg

Manganese

162%3.74mg

1.74 mgvs3.74 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

75%526mg

427 mgvs526 mg

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

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115%3902mg

Potassium

193%6579mg

3902 mgvs6579 mg

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

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2.2%1.2μg

Selenium

48%26.3μg

1.2 μgvs26.3 μg

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

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56%841mg

Sodium

184%2763mg

841 mgvs2763 mg

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

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26.6%2.93mg

Zinc

24%2.63mg

2.93 mgvs2.63 mg

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

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29%1077g

Water

67.6%2500g

1077 gvs2500 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 Coconut Water:

Raw Carrots have more Vitamin A, 5.7 times more Vitamin B3, 2.9 times more Vitamin B5, 2 times more Vitamin B6, 2.9 times more Vitamin B9, more Vitamin E and more Vitamin K than Coconut Water (liquid From Coconuts).
While Coconut Water (liquid From Coconuts) contain 2.1 times more Vitamin B2 than Raw Carrots.
Both Raw Carrots and Coconut Water (liquid From Coconuts) have similar amounts of Vitamin B1 and Vitamin C per 500 kcal.
Both Raw Carrots as well as Coconut Water (liquid From Coconuts) have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Carrots vs Coconut Water:

Coconut Water (liquid From Coconuts) contain 1.6 times more Calcium, 1.9 times more Copper, 2.1 times more Iron, 4.5 times more Magnesium, 2.1 times more Manganese, 1.7 times more Potassium, 21.6 times more Selenium, 3.3 times more Sodium and 2.3 times more Water than Raw Carrots.
Both Raw Carrots and Coconut Water (liquid From Coconuts) have similar amounts of Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Carrots have 23.2 times more Omega 6 than Coconut Water (liquid From Coconuts).
While Coconut Water (liquid From Coconuts) contain 1.8 times more Fat, 11.9 times more Saturated Fat and 1.7 times more Protein than Raw Carrots.
Both Raw Carrots and Coconut Water (liquid From Coconuts) have similar amounts of Energy, Carbohydrate, Sugars and Fiber per 500 kcal.
Both Raw Carrots as well as Coconut Water (liquid From Coconuts) have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

CarrotsVS Boiled CarrotsCoconut WaterVS Boiled CarrotsCarrotsVS HazelnutsCoconut WaterVS Hazelnuts

Compare Foods

Comparing Nutrients in 500 calories CarrotsVS Coconut Water

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: