Comparing Nutrients in 300 calories Ground Nutmeg VS Canned Carrots with Salt

Weight per 300 calories

• Ground Nutmeg: 57g
• Canned Carrots with Salt: 1200g

Ground Nutmeg has 21 times more energy per 100g than Canned Carrots with Salt. It has very high energy density when compared to other foods. Drained Canned Carrots with Salt having very low energy density.

Which food has more nutrients per 300 calories - Ground Nutmeg or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Ground Nutmeg	4%	60%	36%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Ground Nutmeg	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	21.4% 20.7g	2.35% 2.28g	97g per day for Men 19-50 years
Saturated Fat	46.3% 15g	1.35% 0.43g	32g per day for Men 19-50 years
Omega 3	0% 0g	8.25% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	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	21.7% 28g	51% 66.5g	130g per day for Men 19-50 years
Sugars	2.36% 1.7g	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	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	31.3% 12g	47.4% 18g	38g per day for Men 19-50 years
Protein	5.96% 3.34g	13.7% 7.68g	56g per day for Men 19-50 years

Vitamins

	Ground Nutmeg	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0.32% 2.86μg	744% 6696μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.5% 0.033mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.64% 0.74mg	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	7.03% 0.091mg	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	11% 43.4μg	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	1.9% 1.7mg	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% 0mg	59.2% 8.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	98% 118μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Nutmeg	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	10.5% 105mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	65.2% 0.59mg	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	21.7% 1.74mg	96% 7.68mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	72% 1.66mg	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	17.4% 122mg	41% 288mg	700mg per day for Men 19-50 years
Potassium	5.9% 200mg	63% 2148mg	3400mg per day for Men 19-50 years
Selenium	1.66% 0.91μg	8.73% 4.8μg	55μg per day for Men 19-50 years
Sodium	0.61% 9.14mg	194% 2904mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	0.096% 3.56g	30% 1115g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Ground Nutmeg vs Canned Carrots with Salt:

• Drained Canned Carrots with Salt contain 2343.6 times more Vitamin A, 11.1 times more Vitamin B2, 8.9 times more Vitamin B3, 14.7 times more Vitamin B6, 2.5 times more Vitamin B9, 18.9 times more Vitamin C, more Vitamin E and more Vitamin K than Ground Nutmeg Spices.
• Both Ground Nutmeg Spices and Drained Canned Carrots with Salt have similar amounts of Vitamin B1 per 300 kcal.
• Both Ground Nutmeg Spices as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Ground Nutmeg vs Canned Carrots with Salt:

• Drained Canned Carrots with Salt contain 2.9 times more Calcium, 2.1 times more Copper, 4.4 times more Iron, 3.3 times more Manganese, 2.4 times more Phosphorus, 10.7 times more Potassium, 5.3 times more Selenium, 317.6 times more Sodium, 2.5 times more Zinc and 313.3 times more Water than Ground Nutmeg Spices.
• Both Ground Nutmeg Spices and Drained Canned Carrots with Salt have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Ground Nutmeg Spices have 9.1 times more Fat and 34.3 times more Saturated Fat than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain more Omega 3, 4.7 times more Omega 6, 2.4 times more Carbohydrate, 17.4 times more Sugars, 1.5 times more Fiber and 2.3 times more Protein than Ground Nutmeg Spices.
• Both Ground Nutmeg Spices and Drained Canned Carrots with Salt have similar amounts of Energy per 300 kcal.
• Both Ground Nutmeg Spices as well as Drained Canned Carrots with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.