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

Weight per 300 calories

• White Grapefruit: 909g
• Canned Carrots with Liquids and Salt: 1304g

White Grapefruit has 1.4 times more energy per 100g than Canned Carrots with Liquids and Salt. It has low energy density when compared to other foods. Canned Carrots Solids and Liquids with Salt having very low energy density.

Which food has more nutrients per 300 calories - White Grapefruit or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
White Grapefruit	7%	2%	91%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	White Grapefruit	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	1% 0.33g	32g per day for Men 19-50 years
Omega 3	2.84% 0.045g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.5g	54% 70g	130g per day for Men 19-50 years
Sugars	92% 66.5g	44.3% 32g	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	26.3% 10g	61.8% 23.5g	38g per day for Men 19-50 years
Protein	11.2% 6.27g	13.5% 7.57g	56g per day for Men 19-50 years

Vitamins

	White Grapefruit	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	2.02% 18μg	888% 7996μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	34.3% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.5% 2.57mg	36.3% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	112% 1.46mg	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	22.7% 91μg	26% 104μg	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	336% 303mg	29% 26mg	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	7.88% 1.2mg	63.5% 9.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	107% 128μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Grapefruit	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	11% 109mg	40.4% 404mg	1000mg per day for Men 19-50 years
Copper	50.5% 0.45mg	149% 1.34mg	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	6.8% 0.55mg	84.8% 6.8mg	8mg per day for Men 19-50 years
Magnesium	19.5% 82mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	5.14% 0.12mg	255% 5.87mg	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	10.4% 72.7mg	37.3% 261mg	700mg per day for Men 19-50 years
Potassium	39.6% 1345mg	66.4% 2257mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	9.5% 5.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	209% 3130mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	34.4% 3.8mg	11mg per day for Men 19-50 years
Water	22.2% 823g	32.8% 1213g	3700g per day for Men 19-50 years

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

• Raw White Grapefruit has 1.4 times more Vitamin B1, 1.4 times more Vitamin B5 and 11.6 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 439.8 times more Vitamin A, 1.9 times more Vitamin B2, 2.2 times more Vitamin B3, 3.7 times more Vitamin B6, 8.1 times more Vitamin E and more Vitamin K than Raw White Grapefruit.
• Both Raw White Grapefruit and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B9 per 300 kcal.
• Both Raw White Grapefruit as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Raw White Grapefruit has 2.4 times more Selenium than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 3.7 times more Calcium, 3 times more Copper, 12.4 times more Iron, 1.4 times more Magnesium, 49.7 times more Manganese, 3.6 times more Phosphorus, 1.7 times more Potassium, more Sodium, 5.9 times more Zinc and 1.5 times more Water than Raw White Grapefruit.

Comparison of macro-nutrients per 300 calories:

• Raw White Grapefruit has 2.1 times more Sugars than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2.3 times more Omega 3, 4.2 times more Omega 6 and 2.3 times more Fiber than Raw White Grapefruit.
• Both Raw White Grapefruit and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Raw White Grapefruit as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.