Comparing Nutrients in 300 calories Canned Carrots with Salt VS Dried Pepeao

Weight per 300 calories

• Canned Carrots with Salt: 1200g
• Dried Pepeao: 101g

Dried Pepeao has 11.9 times more energy per unit of mass than Drained Canned Carrots with Salt, which is 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 Dried Pepeao?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Dried Pepeao	6%	1%	93%

Macro Nutrients

	Canned Carrots with Salt	Dried Pepeao	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.35% 2.28g	0.46% 0.44g	97g per day for Men 19-50 years
Saturated Fat	1.35% 0.43g	NA	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	62.7% 81.6g	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	NA	38g per day for Men 19-50 years
Protein	13.7% 7.68g	8.66% 4.85g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Dried Pepeao	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	69.3% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.4% 6.62mg	19% 3.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.4% 1.62mg	433% 21.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.34mg	73.6% 0.96mg	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	40.3% 161μg	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	1.57% 1.4mg	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	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	Dried Pepeao	Recommended Dietary Allowance
Calcium	30% 300mg	11.4% 114mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	567% 5.1mg	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	77.3% 6.2mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	235% 5.4mg	50.4% 1.16mg	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	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	63% 2148mg	21% 713mg	3400mg per day for Men 19-50 years
Selenium	8.73% 4.8μg	83% 45.6μg	55μg per day for Men 19-50 years
Sodium	194% 2904mg	4.7% 70.5mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.12mg	69% 7.57mg	11mg per day for Men 19-50 years
Water	30% 1115g	0.3% 11.2g	3700g per day for Men 19-50 years

Canned Carrots With Salt VS Dried Pepeao Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Canned Carrots with Salt vs Dried Pepeao:

• 300 calories of Canned Carrots with Salt have more Vitamin A, 2.2 times more Vitamin B3, 1.4 times more Vitamin B6 and 23 times more Vitamin C than Dried Pepeao.
• While 300 kcal of Dried Pepeao contain 3.8 times more Vitamin B1, 13.4 times more Vitamin B5 and 1.5 times more Vitamin B9 than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Dried Pepeao provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Dried Pepeao have insufficient amounts of Vitamin A and Vitamin C
• Both Drained Canned Carrots with Salt as well as Dried Pepeao have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Carrots with Salt vs Dried Pepeao:

• 300 calories of Canned Carrots with Salt have 2.6 times more Calcium, 1.2 times more Iron, 4.7 times more Manganese, 2.5 times more Phosphorus, 3 times more Potassium, 41.2 times more Sodium and 99.5 times more Water than Dried Pepeao.
• While 300 kcal of Dried Pepeao contain 4.1 times more Copper, 1.5 times more Magnesium, 9.5 times more Selenium and 2.4 times more Zinc than Drained Canned Carrots with Salt.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Carrots with Salt have 1.6 times more Protein than Dried Pepeao.
• Both Canned Carrots with Salt and Dried Pepeao offer comparable quantities of Energy and Carbohydrate per 300 calories.