Comparing Nutrients in 300 calories Unsweetened Ready-to-drink Coconut Water VS Canned Carrots with Salt

Weight per 300 calories

• Unsweetened Ready-to-drink Coconut Water: 1667g
• Canned Carrots with Salt: 1200g

Drained Canned Carrots with Salt have 1.4 times more energy per unit of mass than Unsweetened Ready-to-drink Coconut Water, which is very low in comparison to other foods. Unsweetened Ready-to-drink Coconut Water having very low energy density.

Discover which food has more nutrients per 300 calories - Unsweetened Ready-to-drink Coconut Water or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Unsweetened Ready-to-drink Coconut Water	5%	0%	95%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Unsweetened Ready-to-drink Coconut Water	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	2.35% 2.28g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.35% 0.43g	32g per day for Men 19-50 years
Omega 3	0% 0g	8.25% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	5.58% 0.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.4% 70.7g	51% 66.5g	130g per day for Men 19-50 years
Sugars	90% 65.3g	41% 29.8g	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	49% 35.7g	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	% 13.7g	NA	g per day for Men 19-50 years
Sucrose	% 16g	NA	g per day for Men 19-50 years
Fiber	0% 0g	47.4% 18g	38g per day for Men 19-50 years
Protein	6.55% 3.67g	13.7% 7.68g	56g per day for Men 19-50 years

Vitamins

	Unsweetened Ready-to-drink Coconut Water	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	744% 6696μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	41.4% 6.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	32.4% 1.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	103% 1.34mg	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	0% 0μg	27% 108μg	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	183% 165mg	36% 32.4mg	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	0% 0mg	59.2% 8.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	98% 118μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Unsweetened Ready-to-drink Coconut Water	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	11.7% 117mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	139% 1.25mg	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	6.25% 0.5mg	96% 7.68mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	160% 3.7mg	235% 5.4mg	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% 83.3mg	41% 288mg	700mg per day for Men 19-50 years
Potassium	81% 2750mg	63% 2148mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	8.73% 4.8μg	55μg per day for Men 19-50 years
Sodium	29% 433mg	194% 2904mg	1500mg per day for Men 19-50 years
Zinc	3.03% 0.33mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	43% 1584g	30% 1115g	3700g per day for Men 19-50 years

Unsweetened Ready-to-drink Coconut Water VS Canned Carrots With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Unsweetened Ready-to-drink Coconut Water or Canned Carrots with Salt?

Lets compare vitamin content per 300 calories of Unsweetened Ready-to-drink Coconut Water vs Canned Carrots with Salt:

• 300 calories of Unsweetened Ready-to-drink Coconut Water have 2.3 times more Vitamin B1 and 5.1 times more Vitamin C than Canned Carrots with Salt.
• While 300 kcal of Drained Canned Carrots with Salt contain more Vitamin A, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9, more Vitamin E and more Vitamin K than Unsweetened Ready-to-drink Coconut Water.
• 300 calories of Unsweetened Ready-to-drink Coconut Water have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• Both Unsweetened Ready-to-drink Coconut Water as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Unsweetened Ready-to-drink Coconut Water vs Canned Carrots with Salt:

• 300 calories of Unsweetened Ready-to-drink Coconut Water have 1.3 times more Potassium and 1.4 times more Water than Canned Carrots with Salt.
• While 300 kcal of Drained Canned Carrots with Salt contain 2.6 times more Calcium, 9.4 times more Copper, 15.4 times more Iron, 1.5 times more Manganese, 3.5 times more Phosphorus, more Selenium, 6.7 times more Sodium and 9.4 times more Zinc than Unsweetened Ready-to-drink Coconut Water.
• Both Unsweetened Ready-to-drink Coconut Water and Canned Carrots with Salt contain similar levels of Magnesium per 300 calories.
• 300 calories of Unsweetened Ready-to-drink Coconut Water lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Unsweetened Ready-to-drink Coconut Water have 2.2 times more Sugars than Canned Carrots with Salt.
• While 300 kcal of Drained Canned Carrots with Salt contain more Omega 3, more Fiber and 2.1 times more Protein than Unsweetened Ready-to-drink Coconut Water.
• Both Unsweetened Ready-to-drink Coconut Water and Canned Carrots with Salt offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Unsweetened Ready-to-drink Coconut Water provide inadequate amounts of Omega 3 and Fiber
• Both Unsweetened Ready-to-drink Coconut Water as well as Drained Canned Carrots with Salt provide inadequate amounts of Omega 6 in 300 calories.