Comparing Nutrients in 100 calories Canned Carrots with Liquids and Salt VS Oheloberries

Weight per 100 calories

• Canned Carrots with Liquids and Salt: 435g
• Oheloberries: 357g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 100 calories - Canned Carrots with Liquids and Salt or Oheloberries?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Oheloberries	5%	6%	89%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Oheloberries	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.61g	0.81% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	NA	32g per day for Men 19-50 years
Omega 3	2.17% 0.035g	NA	1.6g per day for Men 19-50 years
Omega 6	1.43% 0.24g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	18.8% 24.4g	130g per day for Men 19-50 years
Sugars	14.8% 10.7g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	20.6% 7.83g	NA	38g per day for Men 19-50 years
Protein	4.5% 2.52g	2.42% 1.36g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Oheloberries	Recommended Dietary Allowance
Vitamin A	296% 2665μg	16.7% 150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.9% 0.083mg	5.06% 0.061mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.03% 0.12mg	9.9% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	6.03% 0.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.5% 0.49mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.7% 34.8μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9.66% 8.7mg	24% 21.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	21% 3.17mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	35.5% 42.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Oheloberries	Recommended Dietary Allowance
Calcium	13.5% 135mg	2.5% 25mg	1000mg per day for Men 19-50 years
Copper	49.8% 0.45mg	NA	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	28.3% 2.26mg	4% 0.32mg	8mg per day for Men 19-50 years
Magnesium	9.3% 39mg	5.1% 21.4mg	420mg per day for Men 19-50 years
Manganese	85% 1.96mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12.4% 87mg	5.1% 35.7mg	700mg per day for Men 19-50 years
Potassium	22% 752mg	4% 136mg	3400mg per day for Men 19-50 years
Selenium	3.16% 1.74μg	NA	55μg per day for Men 19-50 years
Sodium	69.6% 1043mg	0.24% 3.57mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.26mg	NA	11mg per day for Men 19-50 years
Water	11% 404g	8.9% 330g	3700g per day for Men 19-50 years

Canned Carrots With Liquids And Salt VS Oheloberries Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Canned Carrots with Liquids and Salt or Oheloberries?

Lets compare vitamin content per 100 calories of Canned Carrots with Liquids and Salt vs Oheloberries:

• 100 calories of Canned Carrots with Liquids and Salt have 17.8 times more Vitamin A, 1.4 times more Vitamin B1 and 1.9 times more Vitamin B3 than Oheloberries.
• While 100 kcal of Raw Oheloberries contain 2.5 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Oheloberries provide similar amounts of Vitamin B2 per 100 calories.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Oheloberries have insufficient amounts of Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Canned Carrots with Liquids and Salt vs Oheloberries:

• 100 calories of Canned Carrots with Liquids and Salt have 5.4 times more Calcium, 7 times more Iron, 1.8 times more Magnesium, 2.4 times more Phosphorus, 5.5 times more Potassium, 292.2 times more Sodium and 1.2 times more Water than Oheloberries.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Canned Carrots with Liquids and Salt have 1.9 times more Protein than Oheloberries.
• Both Canned Carrots with Liquids and Salt and Oheloberries offer comparable quantities of Energy and Carbohydrate per 100 calories.