Comparing Nutrients in 300 calories Pie crust, refrigerated, regular, unbaked VS Canned Carrots with Liquids and Salt

Weight per 300 calories

• Pie crust, refrigerated, regular, unbaked: 67.4g
• Canned Carrots with Liquids and Salt: 1304g

Pie crust, refrigerated, regular, unbaked has 19.3 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 - Pie crust, refrigerated, regular, unbaked or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Pie crust, refrigerated, regular, unbaked	3%	51%	46%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Pie crust, refrigerated, regular, unbaked	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	17.7% 17g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	20.2% 6.47g	1% 0.33g	32g per day for Men 19-50 years
Omega 3	5.5% 0.088g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	12% 2.02g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.5% 34.5g	54% 70g	130g per day for Men 19-50 years
Sugars	NA	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	3.2% 1.2g	61.8% 23.5g	38g per day for Men 19-50 years
Protein	3.58% 2g	13.5% 7.57g	56g per day for Men 19-50 years

Vitamins

	Pie crust, refrigerated, regular, unbaked	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	NA	888% 7996μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.76% 0.045mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.7% 0.035mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.82% 0.77mg	34.3% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.18% 0.21mg	36.3% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.04% 0.013mg	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	4.2% 17μg	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	NA	29% 26mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.22% 0.034mg	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

	Pie crust, refrigerated, regular, unbaked	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	0.67% 6.74mg	40.4% 404mg	1000mg per day for Men 19-50 years
Copper	3.37% 0.03mg	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	8.6% 0.69mg	84.8% 6.8mg	8mg per day for Men 19-50 years
Magnesium	1.3% 5.4mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	5.3% 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	4.33% 30.3mg	37.3% 261mg	700mg per day for Men 19-50 years
Potassium	1.45% 49.2mg	66.4% 2257mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	9.5% 5.2μg	55μg per day for Men 19-50 years
Sodium	18.4% 276mg	209% 3130mg	1500mg per day for Men 19-50 years
Zinc	1.23% 0.13mg	34.4% 3.8mg	11mg per day for Men 19-50 years
Water	0.35% 13g	32.8% 1213g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Pie crust, refrigerated, regular, unbaked vs Canned Carrots with Liquids and Salt:

• Canned Carrots Solids and Liquids with Salt contain 5.5 times more Vitamin B1, 10 times more Vitamin B2, 7.1 times more Vitamin B3, 8.7 times more Vitamin B5, 108.3 times more Vitamin B6, 6.2 times more Vitamin B9, 282.5 times more Vitamin E and more Vitamin K than Pie crust, refrigerated, regular, unbaked.
• Both Pie crust, refrigerated, regular, unbaked as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Pie crust, refrigerated, regular, unbaked vs Canned Carrots with Liquids and Salt:

• Canned Carrots Solids and Liquids with Salt contain 60 times more Calcium, 44.3 times more Copper, 9.9 times more Iron, 21.8 times more Magnesium, 48.1 times more Manganese, 8.6 times more Phosphorus, 45.9 times more Potassium, 1.9 times more Selenium, 11.4 times more Sodium, 28.1 times more Zinc and 93.5 times more Water than Pie crust, refrigerated, regular, unbaked.

Comparison of macro-nutrients per 300 calories:

• Pie crust, refrigerated, regular, unbaked has 9.4 times more Fat, 19.8 times more Saturated Fat and 2.8 times more Omega 6 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2 times more Carbohydrate, 19.3 times more Fiber and 3.8 times more Protein than Pie crust, refrigerated, regular, unbaked.
• Both Pie crust, refrigerated, regular, unbaked and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy and Omega 3 per 300 kcal.
• Both Pie crust, refrigerated, regular, unbaked as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Glucose and Sucrose in 300 kcal.