All calories are almost equal, as long as your body is in proper condition to absorb them. The body isn't perfect, and will never absorb 100%. You can figure h

All calories are almost equal, as long as your body is in proper condition to absorb them. The body isn't perfect, and will never absorb 100%. You can figure how much by measuring calories left in feces (it's very little, our digestive system does a great job). This waste will vary slightly. Heavy processed food and sugars will be close to 100% absorption, harder to digest food can be slightly lower, but still within ~10%. The reason we recommend lowering high fat, high carbs and sugary food to people isn't because calories are different, but because it is a lot easier to consume a huge amount of calories through those. Think about 500 calories.. That's 1l of soda, or 2 candy bars, or one Big Mac. All of those are very easy to eat/drink mindlessly. Now compare eating 1.2kg of carrot, 2.5l of vegetable soup or 500g of rice.