Comparing Nutrients in 300 calories Golden Delicious Apples VS Canned Carrots with Liquids and Salt

Weight per 300 calories

• Golden Delicious Apples: 526g
• Canned Carrots with Liquids and Salt: 1304g

Golden Delicious Apples have 2.5 times more energy per 100g than Canned Carrots with Liquids and Salt. It has low energy density when compared to other foods. Canned Carrots Solids and Liquids with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Golden Delicious Apples or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Golden Delicious Apples	2%	2%	96%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Golden Delicious Apples	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.81% 0.79g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	NA	1% 0.33g	32g per day for Men 19-50 years
Omega 3	NA	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	NA	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.6g	54% 70g	130g per day for Men 19-50 years
Sugars	73% 53g	44.3% 32g	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	44.3% 32g	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	% 9.84g	NA	g per day for Men 19-50 years
Sucrose	% 11g	NA	g per day for Men 19-50 years
Fiber	33.2% 12.6g	61.8% 23.5g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	13.5% 7.57g	56g per day for Men 19-50 years

Vitamins

	Golden Delicious Apples	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	1.75% 15.8μg	888% 7996μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.9% 0.095mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.1% 0.49mg	34.3% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.8% 0.39mg	36.3% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.6% 0.27mg	112% 1.46mg	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	3.95% 15.8μg	26% 104μg	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	29% 26mg	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	6.3% 0.95mg	63.5% 9.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.9% 9.47μg	107% 128μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Golden Delicious Apples	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	3.16% 31.6mg	40.4% 404mg	1000mg per day for Men 19-50 years
Copper	17.5% 0.16mg	149% 1.34mg	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	8.55% 0.68mg	84.8% 6.8mg	8mg per day for Men 19-50 years
Magnesium	6.27% 26.3mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	8% 0.18mg	255% 5.87mg	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	7.5% 52.6mg	37.3% 261mg	700mg per day for Men 19-50 years
Potassium	15.5% 526mg	66.4% 2257mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	9.5% 5.2μg	55μg per day for Men 19-50 years
Sodium	0.7% 10.5mg	209% 3130mg	1500mg per day for Men 19-50 years
Zinc	1.9% 0.21mg	34.4% 3.8mg	11mg per day for Men 19-50 years
Water	12.2% 452g	32.8% 1213g	3700g per day for Men 19-50 years

Golden Delicious Apples VS Canned Carrots With Liquids And Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Golden Delicious Apples or Canned Carrots with Liquids and Salt?

Lets compare vitamin content per 300 calories of Golden Delicious Apples vs Canned Carrots with Liquids and Salt:

• 300 kcal of Canned Carrots Solids and Liquids with Salt contain 506.4 times more Vitamin A, 2.6 times more Vitamin B1, 2.6 times more Vitamin B2, 11.1 times more Vitamin B3, 4.7 times more Vitamin B5, 5.4 times more Vitamin B6, 6.6 times more Vitamin B9, 10.1 times more Vitamin E and 13.5 times more Vitamin K than Raw Golden Delicious Apples with skin.
• 300 calories of Golden Delicious Apples have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin B9

Comparing minerals per 300 calories for Golden Delicious Apples vs Canned Carrots with Liquids and Salt:

• 300 kcal of Canned Carrots Solids and Liquids with Salt contain 12.8 times more Calcium, 8.5 times more Copper, 9.9 times more Iron, 4.5 times more Magnesium, 31.9 times more Manganese, 5 times more Phosphorus, 4.3 times more Potassium, more Selenium, 297.4 times more Sodium, 18 times more Zinc and 2.7 times more Water than Raw Golden Delicious Apples with skin.
• 300 calories of Golden Delicious Apples lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Golden Delicious Apples have 1.6 times more Sugars than Canned Carrots with Liquids and Salt.
• While 300 kcal of Canned Carrots Solids and Liquids with Salt contain 1.9 times more Fiber and 5.1 times more Protein than Raw Golden Delicious Apples with skin.
• Both Golden Delicious Apples and Canned Carrots with Liquids and Salt offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Golden Delicious Apples provide inadequate amounts of Protein