Comparing Nutrients in 300 calories Canned Carrots with Salt VS Oil Roasted Pecans

Weight per 300 calories

• Canned Carrots with Salt: 1200g
• Oil Roasted Pecans: 42g

Oil Roasted Pecans have 28.6 times more energy per unit of mass than Drained Canned Carrots with Salt, which is very high 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 Oil Roasted Pecans?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Oil Roasted Pecans	5%	88%	7%

Macro Nutrients

	Canned Carrots with Salt	Oil Roasted Pecans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.35% 2.28g	32.5% 31.6g	97g per day for Men 19-50 years
Saturated Fat	1.35% 0.43g	9.5% 3.04g	32g per day for Men 19-50 years
Omega 3	8.25% 0.13g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	5.58% 0.95g	55.7% 9.46g	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	4.2% 5.46g	130g per day for Men 19-50 years
Sugars	41% 29.8g	2.3% 1.67g	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	0.023% 0.017g	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	% 0.017g	g per day for Men 19-50 years
Sucrose	NA	% 1.64g	g per day for Men 19-50 years
Fiber	47.4% 18g	10.5% 4g	38g per day for Men 19-50 years
Protein	13.7% 7.68g	6.9% 3.86g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Oil Roasted Pecans	Recommended Dietary Allowance
Vitamin A	744% 6696μg	0.23% 2.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	3.55% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.4% 6.62mg	3.15% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.4% 1.62mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.34mg	6.04% 0.078mg	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	1.57% 6.3μg	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	0.33% 0.29mg	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	7.08% 1.06mg	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	Oil Roasted Pecans	Recommended Dietary Allowance
Calcium	30% 300mg	2.8% 28mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	56% 0.5mg	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	13% 1.04mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	12% 50.8mg	420mg per day for Men 19-50 years
Manganese	235% 5.4mg	67.5% 1.55mg	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	15.8% 110mg	700mg per day for Men 19-50 years
Potassium	63% 2148mg	4.84% 164mg	3400mg per day for Men 19-50 years
Selenium	8.73% 4.8μg	4.58% 2.5μg	55μg per day for Men 19-50 years
Sodium	194% 2904mg	0.028% 0.42mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.12mg	17% 1.88mg	11mg per day for Men 19-50 years
Water	30% 1115g	0.013% 0.47g	3700g per day for Men 19-50 years

Canned Carrots With Salt VS Oil Roasted Pecans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Carrots with Salt or Oil Roasted Pecans?

Lets compare vitamin content per 300 calories of Canned Carrots with Salt vs Oil Roasted Pecans:

• 300 calories of Canned Carrots with Salt have 3191.8 times more Vitamin A, 7.8 times more Vitamin B2, 13.2 times more Vitamin B3, 5.2 times more Vitamin B5, 17.1 times more Vitamin B6, 17.2 times more Vitamin B9, 110.3 times more Vitamin C and 8.4 times more Vitamin E than Oil Roasted Pecans.
• Both Canned Carrots with Salt and Oil Roasted Pecans provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Oil Roasted Pecans have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin C
• Both Drained Canned Carrots with Salt as well as Oil Roasted Pecans have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Carrots with Salt vs Oil Roasted Pecans:

• 300 calories of Canned Carrots with Salt have 10.7 times more Calcium, 2.5 times more Copper, 7.4 times more Iron, 1.9 times more Magnesium, 3.5 times more Manganese, 2.6 times more Phosphorus, 13.1 times more Potassium, 1.9 times more Selenium, 6921.2 times more Sodium, 1.7 times more Zinc and 2352.5 times more Water than Oil Roasted Pecans.
• 300 calories of Oil Roasted Pecans lack sufficient amounts of Calcium, Potassium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Carrots with Salt have 12.2 times more Carbohydrate, 17.9 times more Sugars, 4.5 times more Fiber and 2 times more Protein than Oil Roasted Pecans.
• While 300 kcal of Oil Roasted Pecans contain 13.8 times more Fat, 7 times more Saturated Fat, 3.3 times more Omega 3 and 10 times more Omega 6 than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Oil Roasted Pecans offer comparable quantities of Energy per 300 calories.
• 300 calories of Canned Carrots with Salt provide inadequate amounts of Omega 6
• 300 calories of Oil Roasted Pecans provide inadequate amounts of Carbohydrate