Comparing Nutrients in 300 calories Garlic bread, frozen VS Canned Carrots with Salt

Weight per 300 calories

• Garlic bread, frozen: 85.7g
• Canned Carrots with Salt: 1200g

Garlic bread, frozen has 14 times more energy per 100g than Canned Carrots with Salt. It has high energy density when compared to other foods. Drained Canned Carrots with Salt having very low energy density.

Which food has more nutrients per 300 calories - Garlic bread, frozen or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Garlic bread, frozen	10%	43%	47%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Garlic bread, frozen	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	14.7% 14.2g	2.35% 2.28g	97g per day for Men 19-50 years
Saturated Fat	14% 4.53g	1.35% 0.43g	32g per day for Men 19-50 years
Omega 3	2.04% 0.033g	8.25% 0.13g	1.6g per day for Men 19-50 years
Omega 6	27% 4.6g	5.58% 0.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.5% 35.8g	51% 66.5g	130g per day for Men 19-50 years
Sugars	4.36% 3.16g	41% 29.8g	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	0.73% 0.53g	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	% 0.36g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	5.64% 2.14g	47.4% 18g	38g per day for Men 19-50 years
Protein	12.8% 7.17g	13.7% 7.68g	56g per day for Men 19-50 years

Vitamins

	Garlic bread, frozen	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	1.24% 11μg	744% 6696μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.55mg	41.4% 6.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.57mg	32.4% 1.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.47% 0.071mg	103% 1.34mg	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	40% 159μg	27% 108μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.86% 0.069μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.19% 0.17mg	36% 32.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	1.3% 7.7IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.74% 1mg	59.2% 8.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.3μg	98% 118μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic bread, frozen	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	2.3% 23mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	10.3% 0.093mg	139% 1.25mg	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	32.7% 2.6mg	96% 7.68mg	8mg per day for Men 19-50 years
Magnesium	4.7% 19.7mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	235% 5.4mg	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	10.7% 74.6mg	41% 288mg	700mg per day for Men 19-50 years
Potassium	2.6% 88.3mg	63% 2148mg	3400mg per day for Men 19-50 years
Selenium	26% 14.2μg	8.73% 4.8μg	55μg per day for Men 19-50 years
Sodium	31% 466mg	194% 2904mg	1500mg per day for Men 19-50 years
Zinc	6.78% 0.75mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	0.74% 27.2g	30% 1115g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Garlic bread, frozen vs Canned Carrots with Salt:

• Garlic bread, frozen has 1.8 times more Vitamin B1 and 1.5 times more Vitamin B9 than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 600.9 times more Vitamin A, 2.3 times more Vitamin B2, 1.9 times more Vitamin B3, 2.9 times more Vitamin B5, 18.9 times more Vitamin B6, 189 times more Vitamin C, 8.8 times more Vitamin E and 4.7 times more Vitamin K than Garlic bread, frozen.
• Both Garlic bread, frozen as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Garlic bread, frozen vs Canned Carrots with Salt:

• Garlic bread, frozen has 3 times more Selenium than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 13 times more Calcium, 13.5 times more Copper, 2.9 times more Iron, 4.9 times more Magnesium, 14.3 times more Manganese, 3.9 times more Phosphorus, 24.3 times more Potassium, 6.2 times more Sodium, 4.2 times more Zinc and 40.9 times more Water than Garlic bread, frozen.

Comparison of macro-nutrients per 300 calories:

• Garlic bread, frozen has 6.2 times more Fat, 10.5 times more Saturated Fat and 4.9 times more Omega 6 than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 4.1 times more Omega 3, 1.9 times more Carbohydrate, 9.4 times more Sugars and 8.4 times more Fiber than Garlic bread, frozen.
• Both Garlic bread, frozen and Drained Canned Carrots with Salt have similar amounts of Energy and Protein per 300 kcal.
• Both Garlic bread, frozen as well as Drained Canned Carrots with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.