Comparing Nutrients in 300 calories Canned Carrots with Liquids and Salt VS Crackers, rye, wafers, seasoned

Weight per 300 calories

• Canned Carrots with Liquids and Salt: 1304g
• Crackers, rye, wafers, seasoned: 78.7g

Crackers, rye, wafers, seasoned have 16.6 times more energy per unit of mass than Canned Carrots Solids and Liquids with Salt, which is high in comparison to other foods. Canned Carrots with Liquids and Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Canned Carrots with Liquids and Salt or Crackers, rye, wafers, seasoned?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Crackers, rye, wafers, seasoned	9%	20%	71%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Crackers, rye, wafers, seasoned	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	7.47% 7.24g	97g per day for Men 19-50 years
Saturated Fat	1% 0.33g	3.17% 1g	32g per day for Men 19-50 years
Omega 3	6.52% 0.1g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	15.2% 2.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	44.7% 58g	130g per day for Men 19-50 years
Sugars	44.3% 32g	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	61.8% 23.5g	43.3% 16.5g	38g per day for Men 19-50 years
Protein	13.5% 7.57g	12.7% 7.1g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Crackers, rye, wafers, seasoned	Recommended Dietary Allowance
Vitamin A	888% 7996μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	13.5% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.3% 5.5mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.3% 1.8mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.46mg	11.5% 0.15mg	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	26% 104μg	10.2% 41μg	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	29% 26mg	0.087% 0.079mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	63.5% 9.52mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	107% 128μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Crackers, rye, wafers, seasoned	Recommended Dietary Allowance
Calcium	40.4% 404mg	3.46% 34.6mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	43.3% 0.39mg	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	84.8% 6.8mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	28% 117mg	20% 83.5mg	420mg per day for Men 19-50 years
Manganese	255% 5.87mg	81% 1.87mg	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	37.3% 261mg	34.5% 242mg	700mg per day for Men 19-50 years
Potassium	66.4% 2257mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	9.5% 5.2μg	46.5% 25.6μg	55μg per day for Men 19-50 years
Sodium	209% 3130mg	46.6% 698mg	1500mg per day for Men 19-50 years
Zinc	34.4% 3.8mg	18.3% 2mg	11mg per day for Men 19-50 years
Water	32.8% 1213g	0.085% 3.15g	3700g per day for Men 19-50 years

Canned Carrots With Liquids And Salt VS Crackers, Rye, Wafers, Seasoned Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Carrots with Liquids and Salt or Crackers, rye, wafers, seasoned?

Lets compare vitamin content per 300 calories of Canned Carrots with Liquids and Salt vs Crackers, rye, wafers, seasoned:

• 300 calories of Canned Carrots with Liquids and Salt have more Vitamin A, 2 times more Vitamin B2, 2.8 times more Vitamin B3, 4.1 times more Vitamin B5, 9.8 times more Vitamin B6, 2.5 times more Vitamin B9 and 331.3 times more Vitamin C than Crackers, rye, wafers, seasoned.
• Both Canned Carrots with Liquids and Salt and Crackers, rye, wafers, seasoned provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Crackers, rye, wafers, seasoned have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Carrots Solids and Liquids with Salt as well as Crackers, rye, wafers, seasoned have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Canned Carrots with Liquids and Salt vs Crackers, rye, wafers, seasoned:

• 300 calories of Canned Carrots with Liquids and Salt have 11.7 times more Calcium, 3.4 times more Copper, 2.8 times more Iron, 1.4 times more Magnesium, 3.1 times more Manganese, 6.3 times more Potassium, 4.5 times more Sodium, 1.9 times more Zinc and 385.1 times more Water than Crackers, rye, wafers, seasoned.
• While 300 kcal of Crackers, rye, wafers, seasoned contain 4.9 times more Selenium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Crackers, rye, wafers, seasoned contain similar levels of Phosphorus per 300 calories.
• 300 calories of Crackers, rye, wafers, seasoned lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Carrots with Liquids and Salt have 1.2 times more Carbohydrate and 1.4 times more Fiber than Crackers, rye, wafers, seasoned.
• While 300 kcal of Crackers, rye, wafers, seasoned contain 4 times more Fat, 2.4 times more Omega 3 and 3.5 times more Omega 6 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Crackers, rye, wafers, seasoned offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Canned Carrots with Liquids and Salt provide inadequate amounts of Omega 6