Comparing Nutrients in 300 calories Canned Carrots with Salt VS Ready-to-drink Tropical Punch

Weight per 300 calories

• Canned Carrots with Salt: 1200g
• Ready-to-drink Tropical Punch: 3000g

Canned Carrots with Salt have 2.5 times more energy per 100g than Ready-to-drink Tropical Punch. It has very low energy density when compared to other foods. Ready-to-drink Tropical Punch having very low energy density.

Which food has more nutrients per 300 calories - Canned Carrots with Salt or Ready-to-drink Tropical Punch?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Ready-to-drink Tropical Punch	0%	0%	100%

Macro Nutrients

	Canned Carrots with Salt	Ready-to-drink Tropical Punch	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.35% 2.28g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	1.35% 0.43g	0% 0g	32g per day for Men 19-50 years
Omega 3	8.25% 0.13g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	5.58% 0.95g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.5g	57.7% 75g	130g per day for Men 19-50 years
Sugars	41% 29.8g	103% 75g	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	47.4% 18g	0% 0g	38g per day for Men 19-50 years
Protein	13.7% 7.68g	0% 0g	56g per day for Men 19-50 years

Vitamins

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

Minerals

	Canned Carrots with Salt	Ready-to-drink Tropical Punch	Recommended Dietary Allowance
Calcium	30% 300mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	0% 0mg	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	96% 7.68mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	235% 5.4mg	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	41% 288mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	63% 2148mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	8.73% 4.8μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	194% 2904mg	26% 390mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.12mg	0% 0mg	11mg per day for Men 19-50 years
Water	30% 1115g	79% 2925g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Carrots with Salt vs Ready-to-drink Tropical Punch:

• Drained Canned Carrots with Salt have more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Ready-to-drink Tropical Punch.
• Both Drained Canned Carrots with Salt as well as Ready-to-drink Tropical Punch have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Carrots with Salt vs Ready-to-drink Tropical Punch:

• Drained Canned Carrots with Salt have more Calcium, more Copper, more Iron, more Magnesium, more Phosphorus, more Potassium, more Selenium, 7.4 times more Sodium and more Zinc than Ready-to-drink Tropical Punch.
• While Ready-to-drink Tropical Punch contains 2.6 times more Water than Drained Canned Carrots with Salt.

Comparison of macro-nutrients per 300 calories:

• Drained Canned Carrots with Salt have more Omega 3, more Omega 6, more Fiber and more Protein than Ready-to-drink Tropical Punch.
• While Ready-to-drink Tropical Punch contains 2.5 times more Sugars than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt and Ready-to-drink Tropical Punch have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Drained Canned Carrots with Salt as well as Ready-to-drink Tropical Punch have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.