Comparing Nutrients in 300 calories Canned Mixed Vegetables with Liquids VS Canned Carrots with Liquids and Salt

Weight per 300 calories

• Canned Mixed Vegetables with Liquids: 833g
• Canned Carrots with Liquids and Salt: 1304g

Canned Mixed Vegetables with Liquids have 1.6 times more energy per 100g than Canned Carrots with Liquids and Salt. It has low 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 - Canned Mixed Vegetables with Liquids or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Canned Mixed Vegetables with Liquids	16%	6%	78%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Canned Mixed Vegetables with Liquids	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	2.15% 2.1g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	1.33% 0.43g	1% 0.33g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.7% 59.4g	54% 70g	130g per day for Men 19-50 years
Sugars	NA	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	83.3% 31.7g	61.8% 23.5g	38g per day for Men 19-50 years
Protein	21% 12g	13.5% 7.57g	56g per day for Men 19-50 years

Vitamins

	Canned Mixed Vegetables with Liquids	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	NA	888% 7996μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.6% 0.28mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	34.3% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	36.3% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.4% 0.64mg	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	37.5% 150μg	26% 104μg	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	35% 31.7mg	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	NA	63.5% 9.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	107% 128μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mixed Vegetables with Liquids	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	17.5% 175mg	40.4% 404mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	149% 1.34mg	0.9mg per day for Men 19-50 years
Fluoride	7.7% 308μg	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	67.7% 5.4mg	84.8% 6.8mg	8mg per day for Men 19-50 years
Magnesium	29.8% 125mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	155% 3.56mg	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	44% 308mg	37.3% 261mg	700mg per day for Men 19-50 years
Potassium	34% 1150mg	66.4% 2257mg	3400mg per day for Men 19-50 years
Selenium	3.03% 1.67μg	9.5% 5.2μg	55μg per day for Men 19-50 years
Sodium	124% 1867mg	209% 3130mg	1500mg per day for Men 19-50 years
Zinc	38.6% 4.25mg	34.4% 3.8mg	11mg per day for Men 19-50 years
Water	20.3% 752g	32.8% 1213g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Mixed Vegetables with Liquids vs Canned Carrots with Liquids and Salt:

• Canned Mixed Vegetables Solids and Liquids have 1.4 times more Vitamin B9 and 1.2 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.4 times more Vitamin B3, 1.9 times more Vitamin B5 and 2.3 times more Vitamin B6 than Canned Mixed Vegetables Solids and Liquids.
• Both Canned Mixed Vegetables Solids and Liquids and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B1 and Vitamin B2 per 300 kcal.
• Both Canned Mixed Vegetables Solids and Liquids as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Mixed Vegetables with Liquids vs Canned Carrots with Liquids and Salt:

• Canned Carrots Solids and Liquids with Salt contain 2.3 times more Calcium, 1.6 times more Copper, 1.3 times more Iron, 1.6 times more Manganese, 2 times more Potassium, 3.1 times more Selenium, 1.7 times more Sodium and 1.6 times more Water than Canned Mixed Vegetables Solids and Liquids.
• Both Canned Mixed Vegetables Solids and Liquids and Canned Carrots Solids and Liquids with Salt have similar amounts of Magnesium, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Mixed Vegetables Solids and Liquids have 2.6 times more Omega 3, 1.3 times more Fiber and 1.6 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Mixed Vegetables Solids and Liquids and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy, Omega 6 and Carbohydrate per 300 kcal.
• Both Canned Mixed Vegetables Solids and Liquids as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.