Comparing Nutrients in 300 calories Balsamic Vinegar VS Canned Carrots with Salt

Weight per 300 calories

• Balsamic Vinegar: 341g
• Canned Carrots with Salt: 1200g

Balsamic Vinegar has 3.5 times more energy per 100g than Canned Carrots with Salt. It has average 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 - Balsamic Vinegar or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Balsamic Vinegar	3%	0%	97%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Balsamic Vinegar	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	2.35% 2.28g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.35% 0.43g	32g per day for Men 19-50 years
Omega 3	NA	8.25% 0.13g	1.6g per day for Men 19-50 years
Omega 6	NA	5.58% 0.95g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.7% 58g	51% 66.5g	130g per day for Men 19-50 years
Sugars	70.3% 51g	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	34.7% 25g	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	% 26g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	NA	47.4% 18g	38g per day for Men 19-50 years
Protein	3% 1.67g	13.7% 7.68g	56g per day for Men 19-50 years

Vitamins

	Balsamic Vinegar	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	NA	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	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	NA	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	NA	27% 108μg	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	36% 32.4mg	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	NA	59.2% 8.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	98% 118μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsamic Vinegar	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	9.2% 92mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	9.85% 0.089mg	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	30.7% 2.45mg	96% 7.68mg	8mg per day for Men 19-50 years
Magnesium	9.74% 41mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	19.4% 0.45mg	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	9.25% 64.8mg	41% 288mg	700mg per day for Men 19-50 years
Potassium	11.2% 382mg	63% 2148mg	3400mg per day for Men 19-50 years
Selenium	NA	8.73% 4.8μg	55μg per day for Men 19-50 years
Sodium	5.23% 78.4mg	194% 2904mg	1500mg per day for Men 19-50 years
Zinc	2.48% 0.27mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	7.04% 261g	30% 1115g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Balsamic Vinegar vs Canned Carrots with Salt:

• Drained Canned Carrots with Salt contain more Vitamin A and more Vitamin C than Balsamic Vinegar.

Comparing minerals per 300 calories for Balsamic Vinegar vs Canned Carrots with Salt:

• Drained Canned Carrots with Salt contain 3.3 times more Calcium, 14.1 times more Copper, 3.1 times more Iron, 2.3 times more Magnesium, 12.1 times more Manganese, 4.4 times more Phosphorus, 5.6 times more Potassium, 37 times more Sodium, 11.4 times more Zinc and 4.3 times more Water than Balsamic Vinegar.

Comparison of macro-nutrients per 300 calories:

• Balsamic Vinegar has 1.7 times more Sugars than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 4.6 times more Protein than Balsamic Vinegar.
• Both Balsamic Vinegar and Drained Canned Carrots with Salt have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Balsamic Vinegar as well as Drained Canned Carrots with Salt have insufficient amounts of Fat, Glucose and Sucrose in 300 kcal.