Comparing Nutrients in 300 calories Canned Carrots with Salt VS Drumstick Pods

Weight per 300 calories

• Canned Carrots with Salt: 1200g
• Drumstick Pods: 811g

Raw Drumstick Pods have 1.5 times more energy per unit of mass than Drained Canned Carrots with Salt, which is low in comparison to other foods. Canned Carrots with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Canned Carrots with Salt or Drumstick Pods?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Drumstick Pods	19%	4%	77%

Macro Nutrients

	Canned Carrots with Salt	Drumstick Pods	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.35% 2.28g	1.67% 1.62g	97g per day for Men 19-50 years
Saturated Fat	1.35% 0.43g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	8.25% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	5.58% 0.95g	NA	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	53.2% 69g	130g per day for Men 19-50 years
Sugars	41% 29.8g	NA	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	68.3% 26g	38g per day for Men 19-50 years
Protein	13.7% 7.68g	30.4% 17g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Drumstick Pods	Recommended Dietary Allowance
Vitamin A	744% 6696μg	3.6% 32.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.4% 6.62mg	31.4% 5.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.4% 1.62mg	129% 6.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.34mg	75% 0.97mg	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	89% 357μg	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	1270% 1143mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 118μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Drumstick Pods	Recommended Dietary Allowance
Calcium	30% 300mg	24.3% 243mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	75.7% 0.68mg	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	36.5% 2.9mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	87% 365mg	420mg per day for Men 19-50 years
Manganese	235% 5.4mg	91% 2.1mg	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	58% 405mg	700mg per day for Men 19-50 years
Potassium	63% 2148mg	110% 3738mg	3400mg per day for Men 19-50 years
Selenium	8.73% 4.8μg	10.3% 5.68μg	55μg per day for Men 19-50 years
Sodium	194% 2904mg	22.7% 341mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.12mg	33% 3.65mg	11mg per day for Men 19-50 years
Water	30% 1115g	19.3% 715g	3700g per day for Men 19-50 years

Canned Carrots With Salt VS Drumstick Pods Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Carrots with Salt or Drumstick Pods?

Lets compare vitamin content per 300 calories of Canned Carrots with Salt vs Drumstick Pods:

• 300 calories of Canned Carrots with Salt have 206.5 times more Vitamin A, 1.3 times more Vitamin B3 and 1.4 times more Vitamin B6 than Drumstick Pods.
• While 300 kcal of Raw Drumstick Pods contain 2 times more Vitamin B1, 1.7 times more Vitamin B2, 4 times more Vitamin B5, 3.3 times more Vitamin B9 and 35.3 times more Vitamin C than Drained Canned Carrots with Salt.
• 300 calories of Drumstick Pods have insufficient amounts of Vitamin A
• Both Drained Canned Carrots with Salt as well as Raw Drumstick Pods have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Carrots with Salt vs Drumstick Pods:

• 300 calories of Canned Carrots with Salt have 1.2 times more Calcium, 1.8 times more Copper, 2.6 times more Iron, 2.6 times more Manganese, 8.5 times more Sodium and 1.6 times more Water than Drumstick Pods.
• While 300 kcal of Raw Drumstick Pods contain 3.8 times more Magnesium, 1.4 times more Phosphorus and 1.7 times more Potassium than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Drumstick Pods contain similar levels of Selenium and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Drumstick Pods contain 1.4 times more Fiber and 2.2 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Drumstick Pods offer comparable quantities of Energy and Carbohydrate per 300 calories.