Comparing Nutrients in 300 calories Pink Grapefruit VS Canned Carrots with Salt

Weight per 300 calories

• Pink Grapefruit: 714g
• Canned Carrots with Salt: 1200g

Pink Grapefruit has 1.7 times more energy per 100g than Canned Carrots with Salt. It has low 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 - Pink Grapefruit or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Pink Grapefruit	7%	3%	90%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Pink Grapefruit	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	2.35% 2.28g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	1.35% 0.43g	32g per day for Men 19-50 years
Omega 3	3.57% 0.057g	8.25% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.21g	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	58.6% 76g	51% 66.5g	130g per day for Men 19-50 years
Sugars	68% 49.2g	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	17.4% 12.6g	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	% 11.5g	NA	g per day for Men 19-50 years
Sucrose	% 25g	NA	g per day for Men 19-50 years
Fiber	30% 11.4g	47.4% 18g	38g per day for Men 19-50 years
Protein	9.82% 5.5g	13.7% 7.68g	56g per day for Men 19-50 years

Vitamins

	Pink Grapefruit	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	46% 414μg	744% 6696μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.6% 0.31mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.1% 1.46mg	41.4% 6.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	32.4% 1.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	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	23.2% 93μg	27% 108μg	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	248% 223mg	36% 32.4mg	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	6.2% 0.93mg	59.2% 8.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	98% 118μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pink Grapefruit	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	15.7% 157mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	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	7.14% 0.57mg	96% 7.68mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.3mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	6.83% 0.16mg	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	18.4% 129mg	41% 288mg	700mg per day for Men 19-50 years
Potassium	28.4% 964mg	63% 2148mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	8.73% 4.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	194% 2904mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	17% 629g	30% 1115g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Pink Grapefruit vs Canned Carrots with Salt:

• Raw Pink and Red Grapefruit has 1.4 times more Vitamin B1 and 6.9 times more Vitamin C than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 16.2 times more Vitamin A, 1.6 times more Vitamin B2, 4.5 times more Vitamin B3, 3.6 times more Vitamin B6, 9.6 times more Vitamin E and more Vitamin K than Raw Pink and Red Grapefruit.
• Both Raw Pink and Red Grapefruit and Drained Canned Carrots with Salt have similar amounts of Vitamin B5 and Vitamin B9 per 300 kcal.
• Both Raw Pink and Red Grapefruit 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 Pink Grapefruit vs Canned Carrots with Salt:

• Drained Canned Carrots with Salt contain 1.9 times more Calcium, 5.5 times more Copper, 13.4 times more Iron, 1.5 times more Magnesium, 34.4 times more Manganese, 2.2 times more Phosphorus, 2.2 times more Potassium, 6.7 times more Selenium, more Sodium, 6.2 times more Zinc and 1.8 times more Water than Raw Pink and Red Grapefruit.

Comparison of macro-nutrients per 300 calories:

• Raw Pink and Red Grapefruit has 1.7 times more Sugars than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 2.3 times more Omega 3, 4.6 times more Omega 6, 1.6 times more Fiber and 1.4 times more Protein than Raw Pink and Red Grapefruit.
• Both Raw Pink and Red Grapefruit and Drained Canned Carrots with Salt have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Pink and Red Grapefruit as well as Drained Canned Carrots with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.