Comparing Nutrients in 300 calories Golden Raisins VS Canned Carrots with Salt

Weight per 300 calories

• Golden Raisins: 100g
• Canned Carrots with Salt: 1200g

Golden Raisins have 12 times more energy per 100g than Canned Carrots with Salt. It has high energy density when compared to other foods. Drained Canned Carrots with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Golden Raisins or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Golden Raisins	4%	1%	95%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Golden Raisins	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	2.35% 2.28g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.065g	1.35% 0.43g	32g per day for Men 19-50 years
Omega 3	1.2% 0.019g	8.25% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.038g	5.58% 0.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.3% 79.8g	51% 66.5g	130g per day for Men 19-50 years
Sugars	90% 65.5g	41% 29.8g	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	47.7% 34.6g	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	% 31g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	8.66% 3.3g	47.4% 18g	38g per day for Men 19-50 years
Protein	5.84% 3.27g	13.7% 7.68g	56g per day for Men 19-50 years

Vitamins

	Golden Raisins	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	744% 6696μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.66% 0.008mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.1% 1.14mg	41.4% 6.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	32.4% 1.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.8% 0.32mg	103% 1.34mg	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	0.75% 3μg	27% 108μg	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	3.54% 3.2mg	36% 32.4mg	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	0.8% 0.12mg	59.2% 8.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.9% 3.5μg	98% 118μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Golden Raisins	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	6.38% 63.8mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	25.2% 0.23mg	139% 1.25mg	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	12.2% 0.98mg	96% 7.68mg	8mg per day for Men 19-50 years
Magnesium	8.3% 35mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	9.8% 0.23mg	235% 5.4mg	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	14.4% 101mg	41% 288mg	700mg per day for Men 19-50 years
Potassium	22% 744mg	63% 2148mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	8.73% 4.8μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	194% 2904mg	1500mg per day for Men 19-50 years
Zinc	3.35% 0.37mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	0.4% 15g	30% 1115g	3700g per day for Men 19-50 years

Golden Raisins VS Canned Carrots With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Golden Raisins or Canned Carrots with Salt?

Lets compare vitamin content per 300 calories of Golden Raisins vs Canned Carrots with Salt:

• 300 kcal of Drained Canned Carrots with Salt contain more Vitamin A, 27.1 times more Vitamin B1, 1.9 times more Vitamin B2, 5.8 times more Vitamin B3, 4.2 times more Vitamin B6, 36.1 times more Vitamin B9, 10.2 times more Vitamin C, 74.2 times more Vitamin E and 33.7 times more Vitamin K than Golden Seedless Raisins.
• 300 calories of Golden Raisins have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Golden Seedless Raisins as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Golden Raisins vs Canned Carrots with Salt:

• 300 kcal of Drained Canned Carrots with Salt contain 4.7 times more Calcium, 5.5 times more Copper, 7.9 times more Iron, 2.8 times more Magnesium, 24 times more Manganese, 2.9 times more Phosphorus, 2.9 times more Potassium, 6.9 times more Selenium, 121.4 times more Sodium, 8.5 times more Zinc and 75.1 times more Water than Golden Seedless Raisins.
• 300 calories of Golden Raisins lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Golden Raisins have 2.2 times more Sugars than Canned Carrots with Salt.
• While 300 kcal of Drained Canned Carrots with Salt contain 7 times more Omega 3, 5.5 times more Fiber and 2.3 times more Protein than Golden Seedless Raisins.
• Both Golden Raisins and Canned Carrots with Salt offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Golden Raisins provide inadequate amounts of Omega 3 and Protein
• Both Golden Seedless Raisins as well as Drained Canned Carrots with Salt provide inadequate amounts of Omega 6 in 300 calories.