Comparing Nutrients in 300 calories Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) VS Canned Carrots with Liquids and Salt

Weight per 300 calories

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry): 73.3g
• Canned Carrots with Liquids and Salt: 1304g

Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 17.8 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 - Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	5%	24%	71%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	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	8.34% 8.1g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	6.04% 1.93g	1% 0.33g	32g per day for Men 19-50 years
Omega 3	3.35% 0.054g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	5.2% 0.89g	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	41% 53.3g	54% 70g	130g per day for Men 19-50 years
Sugars	29.3% 21.3g	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	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	1.93% 0.73g	61.8% 23.5g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	13.5% 7.57g	56g per day for Men 19-50 years

Vitamins

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	38% 343μg	888% 7996μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.3% 0.27mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.85mg	34.3% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	36.3% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.2% 0.34mg	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	8.8% 35.2μg	26% 104μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	4.4% 0.66mg	63.5% 9.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.03% 4.84μg	107% 128μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	0.81% 8.07mg	40.4% 404mg	1000mg per day for Men 19-50 years
Copper	5.54% 0.05mg	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	36% 2.88mg	84.8% 6.8mg	8mg per day for Men 19-50 years
Magnesium	2.1% 8.8mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	10.6% 0.24mg	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	7.96% 55.7mg	37.3% 261mg	700mg per day for Men 19-50 years
Potassium	1.75% 59.4mg	66.4% 2257mg	3400mg per day for Men 19-50 years
Selenium	6.8% 3.74μg	9.5% 5.2μg	55μg per day for Men 19-50 years
Sodium	17.3% 260mg	209% 3130mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	34.4% 3.8mg	11mg per day for Men 19-50 years
Water	0.21% 7.67g	32.8% 1213g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) vs Canned Carrots with Liquids and Salt:

• Canned Carrots Solids and Liquids with Salt contain 23.3 times more Vitamin A, 1.4 times more Vitamin B3, 7.3 times more Vitamin B5, 4.3 times more Vitamin B6, 3 times more Vitamin B9, more Vitamin C, 14.4 times more Vitamin E and 26.4 times more Vitamin K than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B1 and Vitamin B2 per 300 kcal.

Comparing minerals per 300 calories for Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) vs Canned Carrots with Liquids and Salt:

• Canned Carrots Solids and Liquids with Salt contain 50.1 times more Calcium, 26.9 times more Copper, 2.4 times more Iron, 13.3 times more Magnesium, 24.1 times more Manganese, 4.7 times more Phosphorus, 38 times more Potassium, 1.4 times more Selenium, 12.1 times more Sodium, 13.6 times more Zinc and 158.1 times more Water than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).

Comparison of macro-nutrients per 300 calories:

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 4.4 times more Fat, 5.9 times more Saturated Fat and 1.2 times more Omega 6 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.9 times more Omega 3, 1.3 times more Carbohydrate, 1.5 times more Sugars, 32 times more Fiber and 2.2 times more Protein than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy per 300 kcal.
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Glucose and Sucrose in 300 kcal.