Comparing Nutrients in 300 calories Canned Strawberries, Heavy Syrup VS Boiled Carrots

Weight per 300 calories

• Canned Strawberries, Heavy Syrup: 326g
• Boiled Carrots: 857g

Canned Strawberries, Heavy Syrup have 2.6 times more energy per 100g than Boiled Carrots. It has average energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Discover which food has more nutrients per 300 calories - Canned Strawberries, Heavy Syrup or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Canned Strawberries, Heavy Syrup	2%	2%	96%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Canned Strawberries, Heavy Syrup	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.87% 0.85g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	4.4% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.7g	54% 70.5g	130g per day for Men 19-50 years
Sugars	98% 71g	40.8% 29.6g	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	4.26% 3.1g	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	% 3.43g	g per day for Men 19-50 years
Sucrose	NA	% 23g	g per day for Men 19-50 years
Fiber	14.6% 5.54g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	3.26% 1.83g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Canned Strawberries, Heavy Syrup	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0.36% 3.26μg	811% 7303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.7% 0.068mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.53% 0.11mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.16% 0.19mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.58mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	101% 1.3mg	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	23% 91μg	30% 120μg	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	115% 103mg	34.3% 31mg	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	4.13% 0.62mg	59% 8.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.08% 4.9μg	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Strawberries, Heavy Syrup	Boiled Carrots	Recommended Dietary Allowance
Calcium	4.24% 42.4mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	16% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	10% 407μg	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	20% 1.6mg	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	6.2% 26mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	28.4% 0.65mg	57.8% 1.33mg	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	5.6% 39mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	8.25% 280mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	1.78% 0.98μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.87% 13mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	2.67% 0.29mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	6.64% 246g	21% 773g	3700g per day for Men 19-50 years

Canned Strawberries, Heavy Syrup VS Boiled Carrots Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Strawberries, Heavy Syrup or Boiled Carrots?

Lets compare vitamin content per 300 calories of Canned Strawberries, Heavy Syrup vs Boiled Carrots:

• 300 calories of Canned Strawberries, Heavy Syrup have 3.3 times more Vitamin C than Boiled Carrots.
• While 300 kcal of Boiled and Drained Carrots contain 2239.5 times more Vitamin A, 8.3 times more Vitamin B1, 3.4 times more Vitamin B2, 29.7 times more Vitamin B3, 3.4 times more Vitamin B5, 8.2 times more Vitamin B6, 1.3 times more Vitamin B9, 14.2 times more Vitamin E and 24 times more Vitamin K than Heavy Syrup Pack Canned Strawberries.
• 300 calories of Canned Strawberries, Heavy Syrup have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin E and Vitamin K
• Both Heavy Syrup Pack Canned Strawberries as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Strawberries, Heavy Syrup vs Boiled Carrots:

• 300 calories of Canned Strawberries, Heavy Syrup have 1.4 times more Copper than Boiled Carrots.
• While 300 kcal of Boiled and Drained Carrots contain 6.1 times more Calcium, 1.8 times more Iron, 3.3 times more Magnesium, 2 times more Manganese, 6.6 times more Phosphorus, 7.2 times more Potassium, 6.1 times more Selenium, 38.1 times more Sodium, 5.8 times more Zinc and 3.1 times more Water than Heavy Syrup Pack Canned Strawberries.
• 300 calories of Canned Strawberries, Heavy Syrup lack sufficient amounts of Calcium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Strawberries, Heavy Syrup have 20.5 times more Omega 3 and 2.4 times more Sugars than Boiled Carrots.
• While 300 kcal of Boiled and Drained Carrots contain 4.6 times more Fiber and 3.6 times more Protein than Heavy Syrup Pack Canned Strawberries.
• Both Canned Strawberries, Heavy Syrup and Boiled Carrots offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Canned Strawberries, Heavy Syrup provide inadequate amounts of Protein
• 300 calories of Boiled Carrots provide inadequate amounts of Omega 3
• Both Heavy Syrup Pack Canned Strawberries as well as Boiled and Drained Carrots provide inadequate amounts of Omega 6 in 300 calories.