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

Weight per 300 calories

• Wheat Bran: 139g
• Canned Carrots with Liquids and Salt: 1304g

Wheat Bran has 9.4 times more energy per 100g than Canned Carrots with Liquids and Salt. It has above average 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 - Wheat Bran or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Wheat Bran	17%	11%	72%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Wheat Bran	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	6.1% 5.9g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	2.73% 0.88g	1% 0.33g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	16.7% 2.83g	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	69% 89.6g	54% 70g	130g per day for Men 19-50 years
Sugars	0.79% 0.57g	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	156% 59.4g	61.8% 23.5g	38g per day for Men 19-50 years
Protein	38.6% 21.6g	13.5% 7.57g	56g per day for Men 19-50 years

Vitamins

	Wheat Bran	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	888% 7996μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.6% 0.8mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	118% 19mg	34.3% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.6% 3.03mg	36.3% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	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	27.4% 110μg	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	0% 0mg	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	13.8% 2.07mg	63.5% 9.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.2% 2.64μg	107% 128μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Bran	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	10% 101mg	40.4% 404mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	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	184% 14.7mg	84.8% 6.8mg	8mg per day for Men 19-50 years
Magnesium	202% 849mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	694% 16mg	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	201% 1407mg	37.3% 261mg	700mg per day for Men 19-50 years
Potassium	48.3% 1642mg	66.4% 2257mg	3400mg per day for Men 19-50 years
Selenium	196% 108μg	9.5% 5.2μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.78mg	209% 3130mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	34.4% 3.8mg	11mg per day for Men 19-50 years
Water	0.37% 13.7g	32.8% 1213g	3700g per day for Men 19-50 years

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

• Crude Wheat Bran has 2.9 times more Vitamin B1, 2.3 times more Vitamin B2, 3.4 times more Vitamin B3, 1.7 times more Vitamin B5 and 1.2 times more Vitamin B6 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain more Vitamin A, more Vitamin C, 4.6 times more Vitamin E and 48.4 times more Vitamin K than Crude Wheat Bran.
• Both Crude Wheat Bran and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B9 per 300 kcal.
• Both Crude Wheat Bran 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 Wheat Bran vs Canned Carrots with Liquids and Salt:

• Crude Wheat Bran has 2.2 times more Iron, 7.2 times more Magnesium, 2.7 times more Manganese, 5.4 times more Phosphorus, 20.7 times more Selenium and 2.7 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 4 times more Calcium, 1.4 times more Potassium, 1127 times more Sodium and 88.3 times more Water than Crude Wheat Bran.
• Both Crude Wheat Bran and Canned Carrots Solids and Liquids with Salt have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Crude Wheat Bran has 3.2 times more Fat, 2.2 times more Omega 3, 3.9 times more Omega 6, 1.3 times more Carbohydrate, 2.5 times more Fiber and 2.9 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 56.3 times more Sugars than Crude Wheat Bran.
• Both Crude Wheat Bran and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy per 300 kcal.
• Both Crude Wheat Bran as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.