Comparing Nutrients in 100 calories Canned Carrots with Liquids and Salt VS Rolls, dinner, oat bran

Weight per 100 calories

• Canned Carrots with Liquids and Salt: 435g
• Rolls, dinner, oat bran: 42.4g

Rolls, dinner, oat bran have 10.3 times more energy per unit of mass than Canned Carrots Solids and Liquids with Salt, which is above average in comparison to other foods. Canned Carrots with Liquids and Salt having very low energy density.

Discover which food has more nutrients per 100 calories - Canned Carrots with Liquids and Salt or Rolls, dinner, oat bran?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Rolls, dinner, oat bran	16%	17%	67%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Rolls, dinner, oat bran	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.61g	2% 1.95g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	2.17% 0.035g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	1.43% 0.24g	3.67% 0.62g	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	13% 17g	130g per day for Men 19-50 years
Sugars	14.8% 10.7g	3.9% 2.83g	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	4.57% 1.74g	38g per day for Men 19-50 years
Protein	4.5% 2.52g	7.2% 4.03g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Rolls, dinner, oat bran	Recommended Dietary Allowance
Vitamin A	296% 2665μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.9% 0.083mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.03% 0.12mg	9.4% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	3.63% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.5% 0.49mg	1.47% 0.019mg	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	10% 40.3μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	21% 3.17mg	1.36% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	35.5% 42.6μg	0.42% 0.51μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Rolls, dinner, oat bran	Recommended Dietary Allowance
Calcium	13.5% 135mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	49.8% 0.45mg	6.4% 0.058mg	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	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	9.3% 39mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	85% 1.96mg	14% 0.32mg	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	6.96% 48.7mg	700mg per day for Men 19-50 years
Potassium	22% 752mg	1.5% 51.3mg	3400mg per day for Men 19-50 years
Selenium	3.16% 1.74μg	22.6% 12.4μg	55μg per day for Men 19-50 years
Sodium	69.6% 1043mg	11.7% 175mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.26mg	3.93% 0.43mg	11mg per day for Men 19-50 years
Water	11% 404g	0.5% 18.6g	3700g per day for Men 19-50 years

Canned Carrots With Liquids And Salt VS Rolls, Dinner, Oat Bran Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Canned Carrots with Liquids and Salt or Rolls, dinner, oat bran?

Lets compare vitamin content per 100 calories of Canned Carrots with Liquids and Salt vs Rolls, dinner, oat bran:

• 100 calories of Canned Carrots with Liquids and Salt have more Vitamin A, 3.3 times more Vitamin B5, 25.5 times more Vitamin B6, more Vitamin C, 15.6 times more Vitamin E and 83.8 times more Vitamin K than Rolls, dinner, oat bran.
• While 100 kcal of Rolls, dinner, oat bran contain 2.3 times more Vitamin B1 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Rolls, dinner, oat bran provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B9 per 100 calories.
• 100 calories of Rolls, dinner, oat bran have insufficient amounts of Vitamin A, Vitamin B6, Vitamin C, Vitamin E and Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as Rolls, dinner, oat bran have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Canned Carrots with Liquids and Salt vs Rolls, dinner, oat bran:

• 100 calories of Canned Carrots with Liquids and Salt have 3.7 times more Calcium, 7.8 times more Copper, 1.3 times more Iron, 2.8 times more Magnesium, 6.1 times more Manganese, 1.8 times more Phosphorus, 14.7 times more Potassium, 6 times more Sodium, 2.9 times more Zinc and 21.7 times more Water than Rolls, dinner, oat bran.
• While 100 kcal of Rolls, dinner, oat bran contain 7.1 times more Selenium than Canned Carrots Solids and Liquids with Salt.
• 100 calories of Rolls, dinner, oat bran lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Canned Carrots with Liquids and Salt have 1.4 times more Carbohydrate, 3.8 times more Sugars and 4.5 times more Fiber than Rolls, dinner, oat bran.
• While 100 kcal of Rolls, dinner, oat bran contain 3.2 times more Fat, 2.6 times more Omega 6 and 1.6 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Rolls, dinner, oat bran offer comparable quantities of Energy and Omega 3 per 100 calories.
• 100 calories of Canned Carrots with Liquids and Salt provide inadequate amounts of Omega 6