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

Weight per 300 calories

• Brazilnuts: 45.5g
• Canned Carrots with Liquids and Salt: 1304g

Brazilnuts have 28.7 times more energy per 100g than Canned Carrots with Liquids and Salt. It has very high 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 - Brazilnuts or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Brazilnuts	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	31.5% 30.5g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	23% 7.34g	1% 0.33g	32g per day for Men 19-50 years
Omega 3	1.02% 0.016g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	65.2% 11g	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	4.1% 5.34g	54% 70g	130g per day for Men 19-50 years
Sugars	1.46% 1.06g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.06g	NA	g per day for Men 19-50 years
Fiber	9% 3.4g	61.8% 23.5g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	13.5% 7.57g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	888% 7996μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.4% 0.28mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.23% 0.016mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.84% 0.13mg	34.3% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.68% 0.084mg	36.3% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.54% 0.046mg	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	2.5% 10μg	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	0.35% 0.32mg	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	17% 2.57mg	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

	Brazilnuts	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	7.3% 73mg	40.4% 404mg	1000mg per day for Men 19-50 years
Copper	88% 0.79mg	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	14% 1.1mg	84.8% 6.8mg	8mg per day for Men 19-50 years
Magnesium	40.8% 171mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	24.2% 0.56mg	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	47% 330mg	37.3% 261mg	700mg per day for Men 19-50 years
Potassium	8.82% 300mg	66.4% 2257mg	3400mg per day for Men 19-50 years
Selenium	1587% 873μg	9.5% 5.2μg	55μg per day for Men 19-50 years
Sodium	0.091% 1.37mg	209% 3130mg	1500mg per day for Men 19-50 years
Zinc	17% 1.85mg	34.4% 3.8mg	11mg per day for Men 19-50 years
Water	0.042% 1.56g	32.8% 1213g	3700g per day for Men 19-50 years

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

• Canned Carrots Solids and Liquids with Salt contain more Vitamin A, 22.1 times more Vitamin B2, 40.9 times more Vitamin B3, 21.6 times more Vitamin B5, 31.8 times more Vitamin B6, 10.4 times more Vitamin B9, 81.9 times more Vitamin C, 3.7 times more Vitamin E and more Vitamin K than Dried Brazilnuts.
• Both Dried Brazilnuts and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B1 per 300 kcal.
• Both Dried Brazilnuts 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 Brazilnuts vs Canned Carrots with Liquids and Salt:

• Dried Brazilnuts have 1.5 times more Magnesium, 1.3 times more Phosphorus and 167.3 times more Selenium than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 5.6 times more Calcium, 1.7 times more Copper, 6.1 times more Iron, 10.5 times more Manganese, 7.5 times more Potassium, 2292.2 times more Sodium, 2 times more Zinc and 779.1 times more Water than Dried Brazilnuts.

Comparison of macro-nutrients per 300 calories:

• Dried Brazilnuts have 16.7 times more Fat, 22.5 times more Saturated Fat and 15.2 times more Omega 6 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 6.4 times more Omega 3, 13.1 times more Carbohydrate, 30.3 times more Sugars and 6.9 times more Fiber than Dried Brazilnuts.
• Both Dried Brazilnuts and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy and Protein per 300 kcal.
• Both Dried Brazilnuts as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.