Comparing Nutrients in 500 calories Coconut WaterVS Carrots

Weight per 500 calories

Coconut Water

2632g

Carrots

1220g

Raw Carrots have 2.2 times more energy per unit of mass than Coconut Water (liquid From Coconuts), which is low in comparison to other foods. Coconut Water having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Coconut Water

15%

76%

Carrots

87%

500 kcal ▼

Macro Nutrients

Coconut Watervs 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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5.43%5.26g

Fat

3%2.93g

5.26 gvs2.93 g

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

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14.5%4.63g

Saturated Fat

1.2%0.39g

4.63 gvs0.39 g

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

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0%0g

Omega 3

1.52%0.024g

0 gvs0.024 g

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

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0.31%0.053g

Omega 6

7.17%1.2g

0.053 gvs1.2 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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75%98g

Carbohydrate

90%117g

98 gvs117 g

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

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95%68.7g

Sugars

79.7%58g

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

68.7 gvs58 g

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

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Fructose

9.25%6.7g

≤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 gvs6.7 g

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

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Glucose

%7.2g

NA gvs7.2 g

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

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Sucrose

%43.8g

NA gvs43.8 g

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

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76%29g

Fiber

90%34g

29 gvs34 g

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

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34%19g

Protein

20.3%11.3g

19 gvs11.3 g

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

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Vitamins

Coconut Watervs Carrots

0%0μg

Vitamin A

1131%10183μg

RAE, retinol activity equivalents

0 μgvs10183 μg

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

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65.8%0.79mg

Vitamin B1

67%0.8mg

Thiamine

0.79 mgvs0.8 mg

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

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115%1.5mg

Vitamin B2

54.4%0.71mg

Riboflavin

1.5 mgvs0.71 mg

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

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13%2.1mg

Vitamin B3

75%12mg

Niacin, nicotinic acid, niacinamide

2.1 mgvs12 mg

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

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22.6%1.13mg

Vitamin B5

66.6%3.33mg

Pantothenic acid

1.13 mgvs3.33 mg

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

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64.8%0.84mg

Vitamin B6

129%1.7mg

Pyridoxine

0.84 mgvs1.7 mg

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

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Vitamin B7

90%27μg

Biotin

NA μgvs27 μg

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

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19.7%79μg

Vitamin B9

58%232μg

Folates and Folic Acid

79 μgvs232 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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70%63mg

Vitamin C

80%72mg

Ascorbic acid

63 mgvs72 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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0%0mg

Vitamin E

53.7%8.05mg

Tocopherols and Tocotrienols

0 mgvs8.05 mg

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

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0%0μg

Vitamin K

134%161μg

Phytomenadione or phylloquinone

0 μgvs161 μg

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

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Minerals

Coconut Watervs Carrots

63%632mg

Calcium

40.2%402mg

632 mgvs402 mg

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

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117%1.05mg

Copper

61%0.55mg

1.05 mgvs0.55 mg

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

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Fluoride

0.98%39μg

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

NA μgvs39 μg

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

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95%7.63mg

Iron

45.7%3.66mg

7.63 mgvs3.66 mg

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

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157%658mg

Magnesium

35%146mg

658 mgvs146 mg

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

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162%3.74mg

Manganese

76%1.74mg

3.74 mgvs1.74 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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75%526mg

Phosphorus

61%427mg

526 mgvs427 mg

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

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193%6579mg

Potassium

115%3902mg

6579 mgvs3902 mg

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

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48%26.3μg

Selenium

2.2%1.2μg

26.3 μgvs1.2 μg

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

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184%2763mg

Sodium

56%841mg

2763 mgvs841 mg

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

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24%2.63mg

Zinc

26.6%2.93mg

2.63 mgvs2.93 mg

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

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67.6%2500g

Water

29%1077g

2500 gvs1077 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 Coconut Water vs Carrots:

Coconut Water (liquid From Coconuts) have 2.1 times more Vitamin B2 than Raw Carrots.
While Raw Carrots contain 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).
Both Coconut Water (liquid From Coconuts) and Raw Carrots have similar amounts of Vitamin B1 and Vitamin C per 500 kcal.
Both Coconut Water (liquid From Coconuts) as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Coconut Water vs Carrots:

Coconut Water (liquid From Coconuts) have 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, 1.2 times more Phosphorus, 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 Coconut Water (liquid From Coconuts) and Raw Carrots have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

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

Compare more foods per 500 kcal:

Coconut WaterVS HazelnutsCarrotsVS HazelnutsCoconut WaterVS Boiled CarrotsCarrotsVS Boiled Carrots

Compare Foods

Comparing Nutrients in 500 calories Coconut WaterVS Carrots

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: