Comparing Nutrients in 500 calories Seeded RaisinsVS Boiled Carrots

Weight per 500 calories

Seeded Raisins

169g

Boiled Carrots

1429g

Seeded Raisins have 8.5 times more energy per 100g than Boiled Carrots. It has high energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 500 calories - Seeded Raisins or Boiled Carrots?

Macros Ratio

Protein Fat Carbs

Seeded Raisins

96%

Boiled Carrots

88%

500 kcal ▼

Macro Nutrients

Seeded Raisinsvs 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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0.94%0.91g

Fat

2.65%2.57g

0.91 gvs2.57 g

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

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0.94%0.3g

Saturated Fat

1.34%0.43g

0.3 gvs0.43 g

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

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3.9%0.063g

Omega 3

0.89%0.014g

0.063 gvs0.014 g

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

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1.2%0.21g

Omega 6

7.3%1.24g

0.21 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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102%133g

Carbohydrate

90%117g

133 gvs117 g

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

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Sugars

68%49.3g

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

NA 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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30.2%11.5g

Fiber

113%43g

11.5 gvs43 g

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

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7.6%4.26g

Protein

19.4%11g

4.26 gvs11 g

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

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Vitamins

Seeded Raisinsvs 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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15.8%0.19mg

Vitamin B1

78.6%0.94mg

Thiamine

0.19 mgvs0.94 mg

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

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23.6%0.31mg

Vitamin B2

48.4%0.63mg

Riboflavin

0.31 mgvs0.63 mg

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

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11.8%1.9mg

Vitamin B3

57.6%9.2mg

Niacin, nicotinic acid, niacinamide

1.9 mgvs9.2 mg

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

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1.52%0.076mg

Vitamin B5

66.3%3.3mg

Pantothenic acid

0.076 mgvs3.3 mg

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

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24.4%0.32mg

Vitamin B6

168%2.2mg

Pyridoxine

0.32 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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1.27%5.07μg

Vitamin B9

50%200μg

Folates and Folic Acid

5.07 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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10%9.12mg

Vitamin C

57%51.4mg

Ascorbic acid

9.12 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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Vitamin E

98%14.7mg

Tocopherols and Tocotrienols

NA mgvs14.7 mg

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

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Vitamin K

163%196μg

Phytomenadione or phylloquinone

NA μgvs196 μg

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

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Minerals

Seeded Raisinsvs Boiled Carrots

4.73%47.3mg

Calcium

43%429mg

47.3 mgvs429 mg

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

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56.7%0.51mg

Copper

27%0.24mg

0.51 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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54.7%4.38mg

Iron

60.7%4.86mg

4.38 mgvs4.86 mg

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

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12%50.7mg

Magnesium

34%143mg

50.7 mgvs143 mg

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

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19.6%0.45mg

Manganese

96%2.2mg

0.45 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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18%127mg

Phosphorus

61.2%429mg

127 mgvs429 mg

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

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41%1394mg

Potassium

99%3357mg

1394 mgvs3357 mg

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

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1.84%1μg

Selenium

18%10μg

1 μgvs10 μg

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

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3.15%47.3mg

Sodium

55.2%829mg

47.3 mgvs829 mg

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

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2.76%0.3mg

Zinc

26%2.86mg

0.3 mgvs2.86 mg

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

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0.76%28g

Water

35%1288g

28 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 Seeded Raisins vs Boiled Carrots:

Boiled and Drained Carrots contain more Vitamin A, 5 times more Vitamin B1, 2 times more Vitamin B2, 4.9 times more Vitamin B3, 43.6 times more Vitamin B5, 6.9 times more Vitamin B6, 39.5 times more Vitamin B9 and 5.6 times more Vitamin C than Seeded Raisins.
Both Seeded Raisins 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 Seeded Raisins vs Boiled Carrots:

Seeded Raisins have 2.1 times more Copper than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 9.1 times more Calcium, 2.8 times more Magnesium, 4.9 times more Manganese, 3.4 times more Phosphorus, 2.4 times more Potassium, 9.9 times more Selenium, 17.5 times more Sodium, 9.4 times more Zinc and 46 times more Water than Seeded Raisins.
Both Seeded Raisins and Boiled and Drained Carrots have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Carrots contain 6 times more Omega 6, 3.7 times more Fiber and 2.6 times more Protein than Seeded Raisins.
Both Seeded Raisins and Boiled and Drained Carrots have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Seeded Raisins 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:

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Compare Foods

Comparing Nutrients in 500 calories Seeded RaisinsVS Boiled Carrots

Weight per 500 calories

Which food has more nutrients per 500 calories - Seeded Raisins or Boiled Carrots?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: