Comparing Nutrients in 300 calories Canned Carrots with Salt VS Dried Oregano Spices

Weight per 300 calories

• Canned Carrots with Salt: 1200g
• Dried Oregano Spices: 113g

Dried Oregano Spices have 10.6 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 Oregano Spices?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Dried Oregano Spices	10%	11%	79%

Macro Nutrients

	Canned Carrots with Salt	Dried Oregano Spices	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.35% 2.28g	5% 4.85g	97g per day for Men 19-50 years
Saturated Fat	1.35% 0.43g	5.5% 1.76g	32g per day for Men 19-50 years
Omega 3	8.25% 0.13g	44% 0.7g	1.6g per day for Men 19-50 years
Omega 6	5.58% 0.95g	5% 0.85g	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	60% 78g	130g per day for Men 19-50 years
Sugars	41% 29.8g	6.4% 4.63g	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	1.76% 1.28g	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	% 2.15g	g per day for Men 19-50 years
Sucrose	NA	% 1.03g	g per day for Men 19-50 years
Fiber	47.4% 18g	127% 48g	38g per day for Men 19-50 years
Protein	13.7% 7.68g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Dried Oregano Spices	Recommended Dietary Allowance
Vitamin A	744% 6696μg	10.7% 96μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	16.7% 0.2mg	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	33% 5.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.4% 1.62mg	21% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.34mg	91% 1.2mg	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	67% 268μg	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	2.9% 2.6mg	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	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 118μg	587% 704μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Dried Oregano Spices	Recommended Dietary Allowance
Calcium	30% 300mg	181% 1808mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	79.6% 0.72mg	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	521% 41.7mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	235% 5.4mg	246% 5.65mg	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	24% 168mg	700mg per day for Men 19-50 years
Potassium	63% 2148mg	42% 1426mg	3400mg per day for Men 19-50 years
Selenium	8.73% 4.8μg	9.26% 5.1μg	55μg per day for Men 19-50 years
Sodium	194% 2904mg	1.9% 28.3mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.12mg	27.7% 3.05mg	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 Oregano Spices Nutrients Per 300 Kcal

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

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

• 300 calories of Canned Carrots with Salt have 69.6 times more Vitamin A, 1.3 times more Vitamin B3, 1.6 times more Vitamin B5 and 12.4 times more Vitamin C than Dried Oregano Spices.
• While 300 kcal of Dried Oregano Spices contain 1.7 times more Vitamin B2, 2.5 times more Vitamin B9, 2.3 times more Vitamin E and 6 times more Vitamin K than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Dried Oregano Spices provide similar amounts of Vitamin B1 and Vitamin B6 per 300 calories.
• 300 calories of Dried Oregano Spices have insufficient amounts of Vitamin C
• Both Drained Canned Carrots with Salt as well as Dried Oregano Spices have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Canned Carrots with Salt have 1.7 times more Copper, 1.7 times more Phosphorus, 1.5 times more Potassium, 102.6 times more Sodium and 99.2 times more Water than Dried Oregano Spices.
• While 300 kcal of Dried Oregano Spices contain 6 times more Calcium, 5.4 times more Iron and 3.2 times more Magnesium than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Dried Oregano Spices contain similar levels of Manganese, Selenium and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Carrots with Salt have 6.4 times more Sugars than Dried Oregano Spices.
• While 300 kcal of Dried Oregano Spices contain 5.3 times more Omega 3, 2.7 times more Fiber and 1.3 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Dried Oregano Spices offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Drained Canned Carrots with Salt as well as Dried Oregano Spices provide inadequate amounts of Omega 6 in 300 calories.