Comparing Nutrients in 300 calories Canned Carrots with Liquids and Salt VS White Pepper

Weight per 300 calories

• Canned Carrots with Liquids and Salt: 1304g
• White Pepper: 101g

White Pepper Spices have 12.9 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 White Pepper?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
White Pepper	12%	6%	82%

Macro Nutrients

	Canned Carrots with Liquids and Salt	White Pepper	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	2.2% 2.15g	97g per day for Men 19-50 years
Saturated Fat	1% 0.33g	2% 0.63g	32g per day for Men 19-50 years
Omega 3	6.52% 0.1g	NA	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	53.5% 69.5g	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	70% 26.6g	38g per day for Men 19-50 years
Protein	13.5% 7.57g	19% 10.5g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	White Pepper	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	1.86% 0.022mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	9.82% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.3% 5.5mg	1.34% 0.21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.3% 1.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.46mg	7.8% 0.1mg	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	2.53% 10μg	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	23.6% 21.3mg	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	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	White Pepper	Recommended Dietary Allowance
Calcium	40.4% 404mg	27% 269mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	102% 0.92mg	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	181% 14.5mg	8mg per day for Men 19-50 years
Magnesium	28% 117mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	255% 5.87mg	189% 4.36mg	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	25.5% 178mg	700mg per day for Men 19-50 years
Potassium	66.4% 2257mg	2.18% 74mg	3400mg per day for Men 19-50 years
Selenium	9.5% 5.2μg	5.7% 3.14μg	55μg per day for Men 19-50 years
Sodium	209% 3130mg	0.34% 5.07mg	1500mg per day for Men 19-50 years
Zinc	34.4% 3.8mg	10.4% 1.15mg	11mg per day for Men 19-50 years
Water	32.8% 1213g	0.31% 11.6g	3700g per day for Men 19-50 years

Canned Carrots With Liquids And Salt VS White Pepper Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Carrots with Liquids and Salt or White Pepper?

Lets compare vitamin content per 300 calories of Canned Carrots with Liquids and Salt vs White Pepper:

• 300 calories of Canned Carrots with Liquids and Salt have more Vitamin A, 11.1 times more Vitamin B1, 2.8 times more Vitamin B2, 25.6 times more Vitamin B3, 14.4 times more Vitamin B6, 10.3 times more Vitamin B9 and 1.2 times more Vitamin C than White Pepper.
• 300 calories of White Pepper have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3 and Vitamin B9
• Both Canned Carrots Solids and Liquids with Salt as well as White Pepper Spices have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Carrots with Liquids and Salt vs White Pepper:

• 300 calories of Canned Carrots with Liquids and Salt have 1.5 times more Calcium, 1.5 times more Copper, 1.3 times more Magnesium, 1.3 times more Manganese, 1.5 times more Phosphorus, 30.5 times more Potassium, 1.7 times more Selenium, 617.7 times more Sodium, 3.3 times more Zinc and 104.8 times more Water than White Pepper.
• While 300 kcal of White Pepper Spices contain 2.1 times more Iron than Canned Carrots Solids and Liquids with Salt.
• 300 calories of White Pepper lack sufficient amounts of Potassium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of White Pepper Spices contain 1.4 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and White Pepper offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.