Comparing Nutrients in 500 calories Raw Amaranth VS Canned Carrots with Liquids and Salt

Weight per 500 calories

• Raw Amaranth: 135g
• Canned Carrots with Liquids and Salt: 2174g

Raw Amaranth has 16.1 times more energy per 100g than Canned Carrots with Liquids and Salt. It has high 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 500 calories - Raw Amaranth or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Raw Amaranth	14%	17%	69%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Raw Amaranth	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.75% 9.46g	3.14% 3.04g	97g per day for Men 19-50 years
Saturated Fat	6.14% 1.97g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	3.54% 0.057g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	21.7% 3.7g	7.16% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67.6% 88g	89.8% 117g	130g per day for Men 19-50 years
Sugars	3.14% 2.28g	73.8% 53.5g	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	0.019% 0.013g	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	% 0.36g	NA	g per day for Men 19-50 years
Sucrose	% 1.9g	NA	g per day for Men 19-50 years
Fiber	23.8% 9.03g	103% 39g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Raw Amaranth	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	1481% 13326μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.7% 0.27mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	57.2% 9.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.4% 1.97mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.3% 0.8mg	187% 2.43mg	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	27.6% 111μg	43.5% 174μg	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	6.3% 5.66mg	48.3% 43.5mg	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	10.7% 1.6mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	178% 213μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Amaranth	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	21.4% 214mg	67.4% 674mg	1000mg per day for Men 19-50 years
Copper	78.6% 0.71mg	249% 2.24mg	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	128% 10.3mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	79.6% 334mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	195% 4.5mg	425% 9.8mg	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	107% 751mg	62% 435mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	111% 3761mg	3400mg per day for Men 19-50 years
Selenium	46% 25.2μg	16% 8.7μg	55μg per day for Men 19-50 years
Sodium	0.36% 5.4mg	348% 5217mg	1500mg per day for Men 19-50 years
Zinc	35% 3.87mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	0.41% 15.2g	54.6% 2022g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Raw Amaranth vs Canned Carrots with Liquids and Salt:

• Canned Carrots Solids and Liquids with Salt contain more Vitamin A, 2.6 times more Vitamin B1, 2.2 times more Vitamin B2, 7.4 times more Vitamin B3, 1.5 times more Vitamin B5, 3.1 times more Vitamin B6, 1.6 times more Vitamin B9, 7.7 times more Vitamin C, 9.9 times more Vitamin E and more Vitamin K than Uncooked Amaranth Grain.
• Both Uncooked Amaranth Grain as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Raw Amaranth vs Canned Carrots with Liquids and Salt:

• Uncooked Amaranth Grain has 1.7 times more Magnesium, 1.7 times more Phosphorus and 2.9 times more Selenium than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 3.1 times more Calcium, 3.2 times more Copper, 2.2 times more Manganese, 5.5 times more Potassium, 967.8 times more Sodium, 1.6 times more Zinc and 132.9 times more Water than Uncooked Amaranth Grain.
• Both Uncooked Amaranth Grain and Canned Carrots Solids and Liquids with Salt have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Uncooked Amaranth Grain has 3.1 times more Fat, 3.6 times more Saturated Fat, 3 times more Omega 6 and 1.4 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 3.1 times more Omega 3, 1.3 times more Carbohydrate, 23.5 times more Sugars and 4.3 times more Fiber than Uncooked Amaranth Grain.
• Both Uncooked Amaranth Grain and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy per 500 kcal.
• Both Uncooked Amaranth Grain as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.