Comparing Nutrients in 300 calories Puddings, chocolate, ready-to-eat VS Canned Carrots with Liquids and Salt

Weight per 300 calories

• Puddings, chocolate, ready-to-eat: 211g
• Canned Carrots with Liquids and Salt: 1304g

Puddings, chocolate, ready-to-eat have 6.2 times more energy per 100g than Canned Carrots with Liquids and Salt. It has average 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 - Puddings, chocolate, ready-to-eat or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, ready-to-eat	6%	29%	65%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Puddings, chocolate, ready-to-eat	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	10% 9.7g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	8.34% 2.67g	1% 0.33g	32g per day for Men 19-50 years
Omega 3	0.26% 0.004g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0.73% 2.1mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.4% 48.6g	54% 70g	130g per day for Men 19-50 years
Sugars	50% 36.3g	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	% 32.7g	NA	g per day for Men 19-50 years
Fiber	0% 0g	61.8% 23.5g	38g per day for Men 19-50 years
Protein	7.9% 4.4g	13.5% 7.57g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, ready-to-eat	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	3.3% 29.6μg	888% 7996μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.23% 0.051mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.62% 0.26mg	34.3% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	36.3% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.93% 0.038mg	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	1.6% 6.34μg	26% 104μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	7.92% 0.19μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.7% 0.63mg	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	4.37% 0.65mg	63.5% 9.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.06% 1.27μg	107% 128μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, ready-to-eat	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	10.8% 108mg	40.4% 404mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	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	33.5% 2.7mg	84.8% 6.8mg	8mg per day for Men 19-50 years
Magnesium	9.05% 38mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	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	17% 118mg	37.3% 261mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	66.4% 2257mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	9.5% 5.2μg	55μg per day for Men 19-50 years
Sodium	21.4% 321mg	209% 3130mg	1500mg per day for Men 19-50 years
Zinc	6.53% 0.72mg	34.4% 3.8mg	11mg per day for Men 19-50 years
Water	3.97% 147g	32.8% 1213g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Puddings, chocolate, ready-to-eat vs Canned Carrots with Liquids and Salt:

• Puddings, chocolate, ready-to-eat have more Vitamin B12 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 270.3 times more Vitamin A, 4.9 times more Vitamin B1, 2.3 times more Vitamin B2, 21.1 times more Vitamin B3, 3.5 times more Vitamin B5, 38.4 times more Vitamin B6, 16.5 times more Vitamin B9, 41.2 times more Vitamin C, 14.5 times more Vitamin E and 100.8 times more Vitamin K than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Puddings, chocolate, ready-to-eat vs Canned Carrots with Liquids and Salt:

• Canned Carrots Solids and Liquids with Salt contain 3.8 times more Calcium, 6.9 times more Copper, 2.5 times more Iron, 3.1 times more Magnesium, 23.5 times more Manganese, 2.2 times more Phosphorus, 5.8 times more Potassium, more Selenium, 9.7 times more Sodium, 5.3 times more Zinc and 8.3 times more Water than Puddings, chocolate, ready-to-eat.

Comparison of macro-nutrients per 300 calories:

• Puddings, chocolate, ready-to-eat have 5.3 times more Fat and 8.2 times more Saturated Fat than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 24.7 times more Omega 3, 3.4 times more Omega 6, 1.4 times more Carbohydrate, more Fiber and 1.7 times more Protein than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy and Sugars per 300 kcal.
• Both Puddings, chocolate, ready-to-eat as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.