Comparing Nutrients in 300 calories Wheat Bran VS Canned Carrots with Salt

Weight per 300 calories

• Wheat Bran: 139g
• Canned Carrots with Salt: 1200g

Wheat Bran has 8.6 times more energy per 100g than Canned Carrots with Salt. It has above average 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 - Wheat Bran or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Wheat Bran	17%	11%	72%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Wheat Bran	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.1% 5.9g	2.35% 2.28g	97g per day for Men 19-50 years
Saturated Fat	2.73% 0.88g	1.35% 0.43g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	8.25% 0.13g	1.6g per day for Men 19-50 years
Omega 6	16.7% 2.83g	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	69% 89.6g	51% 66.5g	130g per day for Men 19-50 years
Sugars	0.79% 0.57g	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	156% 59.4g	47.4% 18g	38g per day for Men 19-50 years
Protein	38.6% 21.6g	13.7% 7.68g	56g per day for Men 19-50 years

Vitamins

	Wheat Bran	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	60.5% 0.73mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.6% 0.8mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	118% 19mg	41.4% 6.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.6% 3.03mg	32.4% 1.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	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	27.4% 110μg	27% 108μg	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	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	13.8% 2.07mg	59.2% 8.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.2% 2.64μg	98% 118μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Bran	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	10% 101mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	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	184% 14.7mg	96% 7.68mg	8mg per day for Men 19-50 years
Magnesium	202% 849mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	694% 16mg	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	201% 1407mg	41% 288mg	700mg per day for Men 19-50 years
Potassium	48.3% 1642mg	63% 2148mg	3400mg per day for Men 19-50 years
Selenium	196% 108μg	8.73% 4.8μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.78mg	194% 2904mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	0.37% 13.7g	30% 1115g	3700g per day for Men 19-50 years

Wheat Bran VS Canned Carrots With Salt Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Wheat Bran vs Canned Carrots with Salt:

• 300 calories of Wheat Bran have 3.4 times more Vitamin B1, 2.2 times more Vitamin B2, 2.8 times more Vitamin B3, 1.9 times more Vitamin B5 and 1.3 times more Vitamin B6 than Canned Carrots with Salt.
• While 300 kcal of Drained Canned Carrots with Salt contain more Vitamin A, more Vitamin C, 4.3 times more Vitamin E and 44.6 times more Vitamin K than Crude Wheat Bran.
• Both Wheat Bran and Canned Carrots with Salt provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Wheat Bran have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Crude Wheat Bran as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Wheat Bran vs Canned Carrots with Salt:

• 300 calories of Wheat Bran have 1.9 times more Iron, 8.8 times more Magnesium, 3 times more Manganese, 4.9 times more Phosphorus, 22.5 times more Selenium and 3.2 times more Zinc than Canned Carrots with Salt.
• While 300 kcal of Drained Canned Carrots with Salt contain 3 times more Calcium, 1.3 times more Potassium, 1045.4 times more Sodium and 81.2 times more Water than Crude Wheat Bran.
• Both Wheat Bran and Canned Carrots with Salt contain similar levels of Copper per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Wheat Bran have 2.6 times more Fat, 1.8 times more Omega 3, 3 times more Omega 6, 1.3 times more Carbohydrate, 3.3 times more Fiber and 2.8 times more Protein than Canned Carrots with Salt.
• While 300 kcal of Drained Canned Carrots with Salt contain 52.3 times more Sugars than Crude Wheat Bran.
• Both Wheat Bran 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