Comparing Nutrients in 100 calories Sweeteners, sugar substitute, granulated, brown VS Canned Carrots with Liquids and Salt

Weight per 100 calories

• Sweeteners, sugar substitute, granulated, brown: 29g
• Canned Carrots with Liquids and Salt: 435g

Sweeteners, sugar substitute, granulated, brown have 15.1 times more energy per 100g than Canned Carrots with Liquids and Salt. It has high energy density when compared to other foods. Canned Carrots Solids and Liquids with Salt having very low energy density.

Which food has more nutrients per 100 calories - Sweeteners, sugar substitute, granulated, brown or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Sweeteners, sugar substitute, granulated, brown	2%	0%	98%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Sweeteners, sugar substitute, granulated, brown	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	NA	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	NA	2.17% 0.035g	1.6g per day for Men 19-50 years
Omega 6	NA	1.43% 0.24g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.8% 24.4g	18% 23.3g	130g per day for Men 19-50 years
Sugars	1.6% 1.16g	14.8% 10.7g	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	0% 0g	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	% 0.31g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	0.46% 0.17g	20.6% 7.83g	38g per day for Men 19-50 years
Protein	1.06% 0.59g	4.5% 2.52g	56g per day for Men 19-50 years

Vitamins

	Sweeteners, sugar substitute, granulated, brown	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	NA	296% 2665μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.36% 0.004mg	6.9% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.33% 0.004mg	9.03% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.46% 0.023mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.33% 0.004mg	37.5% 0.49mg	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	NA	8.7% 34.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	9.66% 8.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	21% 3.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	35.5% 42.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweeteners, sugar substitute, granulated, brown	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	25.3% 253mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	0.22% 0.002mg	49.8% 0.45mg	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	0.58% 0.046mg	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	0.41% 1.73mg	9.3% 39mg	420mg per day for Men 19-50 years
Manganese	0.28% 0.006mg	85% 1.96mg	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	0.33% 2.3mg	12.4% 87mg	700mg per day for Men 19-50 years
Potassium	0.33% 11.2mg	22% 752mg	3400mg per day for Men 19-50 years
Selenium	NA	3.16% 1.74μg	55μg per day for Men 19-50 years
Sodium	11% 165mg	69.6% 1043mg	1500mg per day for Men 19-50 years
Zinc	0.1% 0.012mg	11.5% 1.26mg	11mg per day for Men 19-50 years
Water	0.071% 2.63g	11% 404g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Sweeteners, sugar substitute, granulated, brown vs Canned Carrots with Liquids and Salt:

• Canned Carrots Solids and Liquids with Salt contain 19.1 times more Vitamin B1, 27.2 times more Vitamin B2, 26.2 times more Vitamin B5 and 112.6 times more Vitamin B6 than Sweeteners, sugar substitute, granulated, brown.

Comparing minerals per 100 calories for Sweeteners, sugar substitute, granulated, brown vs Canned Carrots with Liquids and Salt:

• Sweeteners, sugar substitute, granulated, brown have 1.9 times more Calcium than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 222 times more Copper, 49 times more Iron, 22.6 times more Magnesium, 308.6 times more Manganese, 37.7 times more Phosphorus, 66.9 times more Potassium, 6.3 times more Sodium, 109.4 times more Zinc and 153.5 times more Water than Sweeteners, sugar substitute, granulated, brown.

Comparison of macro-nutrients per 100 calories:

• Canned Carrots Solids and Liquids with Salt contain 9.2 times more Sugars, 45.3 times more Fiber and 4.2 times more Protein than Sweeteners, sugar substitute, granulated, brown.
• Both Sweeteners, sugar substitute, granulated, brown and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Sweeteners, sugar substitute, granulated, brown as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Glucose and Sucrose in 100 kcal.