Comparing Nutrients in 500 calories English muffins, whole grain whiteVS Boiled Carrots

Weight per 500 calories

English muffins, whole grain white

204g

Boiled Carrots

1429g

English muffins, whole grain white have 7 times more energy per 100g than Boiled Carrots. It has above average energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 500 calories - English muffins, whole grain white or Boiled Carrots?

Macros Ratio

Protein Fat Carbs

English muffins, whole grain white

11%

83%

Boiled Carrots

88%

500 kcal ▼

Macro Nutrients

English muffins, whole grain whitevs Boiled Carrots

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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3.7%3.57g

Fat

2.65%2.57g

3.57 gvs2.57 g

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

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0%0g

Saturated Fat

1.34%0.43g

0 gvs0.43 g

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

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0%0g

Omega 3

0.89%0.014g

0 gvs0.014 g

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

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0%0g

Omega 6

7.3%1.24g

0 gvs1.24 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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78.8%102g

Carbohydrate

90%117g

102 gvs117 g

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

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4.93%3.57g

Sugars

68%49.3g

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

3.57 gvs49.3 g

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

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Fructose

7.1%5.14g

≤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]

NA gvs5.14 g

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

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Glucose

%5.7g

NA gvs5.7 g

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

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Sucrose

%38.6g

NA gvs38.6 g

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

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18.8%7.14g

Fiber

113%43g

7.14 gvs43 g

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

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25.6%14.3g

Protein

19.4%11g

14.3 gvs11 g

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

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Vitamins

English muffins, whole grain whitevs Boiled Carrots

0%0μg

Vitamin A

1352%12171μg

RAE, retinol activity equivalents

0 μgvs12171 μg

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

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44.7%0.54mg

Vitamin B1

78.6%0.94mg

Thiamine

0.54 mgvs0.94 mg

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

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28%0.37mg

Vitamin B2

48.4%0.63mg

Riboflavin

0.37 mgvs0.63 mg

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

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27%4.3mg

Vitamin B3

57.6%9.2mg

Niacin, nicotinic acid, niacinamide

4.3 mgvs9.2 mg

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

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Vitamin B5

66.3%3.3mg

Pantothenic acid

NA mgvs3.3 mg

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

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8.8%0.11mg

Vitamin B6

168%2.2mg

Pyridoxine

0.11 mgvs2.2 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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35.7%143μg

Vitamin B9

50%200μg

Folates and Folic Acid

143 μgvs200 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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0%0mg

Vitamin C

57%51.4mg

Ascorbic acid

0 mgvs51.4 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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3.4%0.51mg

Vitamin E

98%14.7mg

Tocopherols and Tocotrienols

0.51 mgvs14.7 mg

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

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3.9%4.7μg

Vitamin K

163%196μg

Phytomenadione or phylloquinone

4.7 μgvs196 μg

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

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Minerals

English muffins, whole grain whitevs Boiled Carrots

28.6%286mg

Calcium

43%429mg

286 mgvs429 mg

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

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37%0.33mg

Copper

27%0.24mg

0.33 mgvs0.24 mg

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

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Fluoride

17%679μg

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

NA μgvs679 μg

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

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64.5%5.16mg

Iron

60.7%4.86mg

5.16 mgvs4.86 mg

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

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16%67.3mg

Magnesium

34%143mg

67.3 mgvs143 mg

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

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Manganese

96%2.2mg

NA mgvs2.2 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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37%259mg

Phosphorus

61.2%429mg

259 mgvs429 mg

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

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7.8%265mg

Potassium

99%3357mg

265 mgvs3357 mg

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

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64%35.3μg

Selenium

18%10μg

35.3 μgvs10 μg

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

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52.5%788mg

Sodium

55.2%829mg

788 mgvs829 mg

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

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18%1.98mg

Zinc

26%2.86mg

1.98 mgvs2.86 mg

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

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2.18%80.6g

Water

35%1288g

80.6 gvs1288 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 English muffins, whole grain white vs Boiled Carrots:

Boiled and Drained Carrots contain more Vitamin A, 1.8 times more Vitamin B1, 1.7 times more Vitamin B2, 2.1 times more Vitamin B3, 19.1 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin C, 28.8 times more Vitamin E and 41.7 times more Vitamin K than English muffins, whole grain white.
Both English muffins, whole grain white as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for English muffins, whole grain white vs Boiled Carrots:

English muffins, whole grain white have 1.4 times more Copper and 3.5 times more Selenium than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 1.5 times more Calcium, 2.1 times more Magnesium, 1.7 times more Phosphorus, 12.7 times more Potassium, 1.4 times more Zinc and 16 times more Water than English muffins, whole grain white.
Both English muffins, whole grain white and Boiled and Drained Carrots have similar amounts of Iron and Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

English muffins, whole grain white have 1.3 times more Protein than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain more Omega 6, 13.8 times more Sugars and 6 times more Fiber than English muffins, whole grain white.
Both English muffins, whole grain white and Boiled and Drained Carrots have similar amounts of Energy and Carbohydrate per 500 kcal.
Both English muffins, whole grain white as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

English muffins, whole grain whiteVS Rolls, hamburger, whole grain white, calcium-fortifiedBoiled CarrotsVS Rolls, hamburger, whole grain white, calcium-fortifiedEnglish muffins, whole grain whiteVS Canned Carrots with Liquids and SaltBoiled CarrotsVS Canned Carrots with Liquids and Salt

Compare Foods

Comparing Nutrients in 500 calories English muffins, whole grain whiteVS Boiled Carrots

Weight per 500 calories

Which food has more nutrients per 500 calories - English muffins, whole grain white or Boiled Carrots?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: