Comparing Nutrients in 300 calories Vegetarian fillets VS Canned Carrots with Salt

Weight per 300 calories

• Vegetarian fillets: 103g
• Canned Carrots with Salt: 1200g

Vegetarian fillets have 11.6 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 - Vegetarian fillets or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Vegetarian fillets	32%	56%	12%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Vegetarian fillets	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.6g	2.35% 2.28g	97g per day for Men 19-50 years
Saturated Fat	9.2% 2.95g	1.35% 0.43g	32g per day for Men 19-50 years
Omega 3	67.2% 1.08g	8.25% 0.13g	1.6g per day for Men 19-50 years
Omega 6	50.5% 8.58g	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	7.16% 9.3g	51% 66.5g	130g per day for Men 19-50 years
Sugars	1.14% 0.83g	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	16.6% 6.3g	47.4% 18g	38g per day for Men 19-50 years
Protein	42.5% 23.8g	13.7% 7.68g	56g per day for Men 19-50 years

Vitamins

	Vegetarian fillets	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	95% 1.14mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.6% 0.93mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77.6% 12.4mg	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	119% 1.55mg	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	26.4% 106μg	27% 108μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	181% 4.34μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	23.8% 3.57mg	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

	Vegetarian fillets	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	9.83% 98mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	106% 0.96mg	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	26% 2.07mg	96% 7.68mg	8mg per day for Men 19-50 years
Magnesium	5.67% 23.8mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	NA	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	66.5% 466mg	41% 288mg	700mg per day for Men 19-50 years
Potassium	18.3% 621mg	63% 2148mg	3400mg per day for Men 19-50 years
Selenium	1.9% 1.03μg	8.73% 4.8μg	55μg per day for Men 19-50 years
Sodium	33.8% 507mg	194% 2904mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	30% 1115g	3700g per day for Men 19-50 years

Vegetarian Fillets VS Canned Carrots With Salt Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Vegetarian fillets vs Canned Carrots with Salt:

• 300 calories of Vegetarian fillets have 5.3 times more Vitamin B1, 2.6 times more Vitamin B2, 1.9 times more Vitamin B3 and more Vitamin B12 than Canned Carrots with Salt.
• While 300 kcal of Drained Canned Carrots with Salt contain more Vitamin A, more Vitamin C, 2.5 times more Vitamin E and more Vitamin K than Vegetarian fillets.
• Both Vegetarian fillets and Canned Carrots with Salt provide similar amounts of Vitamin B6 and Vitamin B9 per 300 calories.
• 300 calories of Vegetarian fillets have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• 300 calories of Canned Carrots with Salt have insufficient amounts of Vitamin B12
• Both Vegetarian fillets as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin D in 300 calories.

Comparing minerals per 300 calories for Vegetarian fillets vs Canned Carrots with Salt:

• 300 calories of Vegetarian fillets have 1.6 times more Phosphorus than Canned Carrots with Salt.
• While 300 kcal of Drained Canned Carrots with Salt contain 3.1 times more Calcium, 1.3 times more Copper, 3.7 times more Iron, 4 times more Magnesium, 3.5 times more Potassium, 4.6 times more Selenium, 5.7 times more Sodium, 2.2 times more Zinc and 24 times more Water than Vegetarian fillets.
• 300 calories of Vegetarian fillets lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Vegetarian fillets have 8.2 times more Fat, 6.8 times more Saturated Fat, 8.2 times more Omega 3, 9 times more Omega 6 and 3.1 times more Protein than Canned Carrots with Salt.
• While 300 kcal of Drained Canned Carrots with Salt contain 7.1 times more Carbohydrate, 36 times more Sugars and 2.9 times more Fiber than Vegetarian fillets.
• Both Vegetarian fillets and Canned Carrots with Salt offer comparable quantities of Energy per 300 calories.
• 300 calories of Canned Carrots with Salt provide inadequate amounts of Omega 6