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

Weight per 300 calories

• Pecans: 43.4g
• Canned Carrots with Liquids and Salt: 1304g

Pecans have 30 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 - Pecans or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Pecans	5%	88%	7%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Pecans	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	32.2% 31.2g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	1% 0.33g	32g per day for Men 19-50 years
Omega 3	26.8% 0.43g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	52.7% 8.96g	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	4.63% 6g	54% 70g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	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	0.024% 0.017g	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	% 0.017g	NA	g per day for Men 19-50 years
Sucrose	% 1.7g	NA	g per day for Men 19-50 years
Fiber	11% 4.17g	61.8% 23.5g	38g per day for Men 19-50 years
Protein	7.1% 4g	13.5% 7.57g	56g per day for Men 19-50 years

Vitamins

	Pecans	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0.14% 1.3μg	888% 7996μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.34% 0.056mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.17% 0.51mg	34.3% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.5% 0.37mg	36.3% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7% 0.091mg	112% 1.46mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33% 9.86μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.4% 9.55μg	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	0.53% 0.48mg	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	4.05% 0.61mg	63.5% 9.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.27% 1.5μg	107% 128μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	3.04% 30.4mg	40.4% 404mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	149% 1.34mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.34μg	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	13.7% 1.1mg	84.8% 6.8mg	8mg per day for Men 19-50 years
Magnesium	12.5% 52.5mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	255% 5.87mg	2.3mg per day for Men 19-50 years
Molybdenum	15% 6.77μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	17% 120mg	37.3% 261mg	700mg per day for Men 19-50 years
Potassium	5.24% 178mg	66.4% 2257mg	3400mg per day for Men 19-50 years
Selenium	3% 1.65μg	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	18% 1.97mg	34.4% 3.8mg	11mg per day for Men 19-50 years
Water	0.041% 1.53g	32.8% 1213g	3700g per day for Men 19-50 years

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

• Canned Carrots Solids and Liquids with Salt contain 6138.9 times more Vitamin A, 6.2 times more Vitamin B2, 10.8 times more Vitamin B3, 4.8 times more Vitamin B5, 16 times more Vitamin B6, 10.9 times more Vitamin B9, 54.6 times more Vitamin C, 15.7 times more Vitamin E and 84.1 times more Vitamin K than Pecans nuts.
• Both Pecans nuts and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B1 per 300 kcal.
• Both Pecans nuts 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 Pecans vs Canned Carrots with Liquids and Salt:

• Canned Carrots Solids and Liquids with Salt contain 13.3 times more Calcium, 2.6 times more Copper, 6.2 times more Iron, 2.2 times more Magnesium, 3 times more Manganese, 2.2 times more Phosphorus, 12.7 times more Potassium, 3.2 times more Selenium, more Sodium, 1.9 times more Zinc and 793.7 times more Water than Pecans nuts.

Comparison of macro-nutrients per 300 calories:

• Pecans nuts have 17.1 times more Fat, 8.2 times more Saturated Fat, 4.1 times more Omega 3 and 12.3 times more Omega 6 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 11.6 times more Carbohydrate, 18.6 times more Sugars, 5.6 times more Fiber and 1.9 times more Protein than Pecans nuts.
• Both Pecans nuts and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy per 300 kcal.
• Both Pecans nuts as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.