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

Weight per 300 calories

• Phyllo dough: 100g
• Canned Carrots with Liquids and Salt: 1304g

Phyllo dough has 13 times more energy per 100g than Canned Carrots with Liquids and Salt. It has high energy density when compared to other foods. Canned Carrots Solids and Liquids with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Phyllo dough or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Phyllo dough	10%	18%	72%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Phyllo dough	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	6.2% 6.02g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	4.6% 1.47g	1% 0.33g	32g per day for Men 19-50 years
Omega 3	2.95% 0.047g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	5.17% 0.88g	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	40.6% 52.8g	54% 70g	130g per day for Men 19-50 years
Sugars	0.25% 0.18g	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	5% 1.9g	61.8% 23.5g	38g per day for Men 19-50 years
Protein	12.7% 7.12g	13.5% 7.57g	56g per day for Men 19-50 years

Vitamins

	Phyllo dough	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	45.2% 0.54mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.3% 0.34mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	34.3% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.06% 0.3mg	36.3% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.3% 0.03mg	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% 88.3μg	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% 0mg	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	0.54% 0.08mg	63.5% 9.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.5μg	107% 128μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Phyllo dough	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	1.1% 11mg	40.4% 404mg	1000mg per day for Men 19-50 years
Copper	11.3% 0.1mg	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	40.3% 3.22mg	84.8% 6.8mg	8mg per day for Men 19-50 years
Magnesium	3.6% 15mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	20.8% 0.48mg	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	10.8% 75.3mg	37.3% 261mg	700mg per day for Men 19-50 years
Potassium	2.2% 74.2mg	66.4% 2257mg	3400mg per day for Men 19-50 years
Selenium	42.5% 23.4μg	9.5% 5.2μg	55μg per day for Men 19-50 years
Sodium	32.3% 485mg	209% 3130mg	1500mg per day for Men 19-50 years
Zinc	4.47% 0.49mg	34.4% 3.8mg	11mg per day for Men 19-50 years
Water	0.88% 32.7g	32.8% 1213g	3700g per day for Men 19-50 years

Phyllo Dough VS Canned Carrots With Liquids And Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Phyllo dough or Canned Carrots with Liquids and Salt?

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

• 300 calories of Phyllo dough have 2.2 times more Vitamin B1 than Canned Carrots with Liquids and Salt.
• While 300 kcal of Canned Carrots Solids and Liquids with Salt contain more Vitamin A, 1.3 times more Vitamin B3, 6 times more Vitamin B5, 48.5 times more Vitamin B6, more Vitamin C, 118.6 times more Vitamin E and 51 times more Vitamin K than Phyllo dough.
• Both Phyllo dough and Canned Carrots with Liquids and Salt provide similar amounts of Vitamin B2 and Vitamin B9 per 300 calories.
• 300 calories of Phyllo dough have insufficient amounts of Vitamin A, Vitamin B6, Vitamin C, Vitamin E and Vitamin K
• Both Phyllo dough as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Phyllo dough vs Canned Carrots with Liquids and Salt:

• 300 calories of Phyllo dough have 4.5 times more Selenium than Canned Carrots with Liquids and Salt.
• While 300 kcal of Canned Carrots Solids and Liquids with Salt contain 36.6 times more Calcium, 13.3 times more Copper, 2.1 times more Iron, 7.8 times more Magnesium, 12.3 times more Manganese, 3.5 times more Phosphorus, 30.4 times more Potassium, 6.5 times more Sodium, 7.7 times more Zinc and 37.1 times more Water than Phyllo dough.
• 300 calories of Phyllo dough lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Phyllo dough have 3.3 times more Fat than Canned Carrots with Liquids and Salt.
• While 300 kcal of Canned Carrots Solids and Liquids with Salt contain 2.2 times more Omega 3, 1.3 times more Carbohydrate, 177.7 times more Sugars and 12.3 times more Fiber than Phyllo dough.
• Both Phyllo dough and Canned Carrots with Liquids and Salt offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Phyllo dough provide inadequate amounts of Omega 3 and Fiber
• Both Phyllo dough as well as Canned Carrots Solids and Liquids with Salt provide inadequate amounts of Omega 6 in 300 calories.