Comparing Nutrients in 500 calories Apricots, canned, light syrup pack, with skin, solids and liquids VS Carrots

Weight per 500 calories

• Apricots, canned, light syrup pack, with skin, solids and liquids: 794g
• Carrots: 1220g

Apricots, canned, light syrup pack, with skin, solids and liquids have 1.5 times more energy per 100g than Carrots. It has low energy density when compared to other foods. Raw Carrots having low energy density.

Discover which food has more nutrients per 500 calories - Apricots, canned, light syrup pack, with skin, solids and liquids or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Apricots, canned, light syrup pack, with skin, solids and liquids	3%	1%	96%
Carrots	8%	5%	87%

Macro Nutrients

	Apricots, canned, light syrup pack, with skin, solids and liquids	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	0.074% 0.024g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	7.17% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	90% 117g	130g per day for Men 19-50 years
Sugars	163% 118g	79.7% 58g	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	9.25% 6.7g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	90% 34g	38g per day for Men 19-50 years
Protein	7.5% 4.2g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Apricots, canned, light syrup pack, with skin, solids and liquids	Carrots	Recommended Dietary Allowance
Vitamin A	58.2% 524μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	90% 27μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.97% 16μg	58% 232μg	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	24% 21.4mg	80% 72mg	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	31.7% 4.76mg	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.6% 17.5μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apricots, canned, light syrup pack, with skin, solids and liquids	Carrots	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	69.7% 0.63mg	61% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.98% 39μg	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	38.7% 3.1mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	76% 1.74mg	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	14.7% 103mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	32.2% 1095mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.7mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	17.7% 655g	29% 1077g	3700g per day for Men 19-50 years

Apricots, Canned, Light Syrup Pack, With Skin, Solids And Liquids VS Carrots Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Apricots, canned, light syrup pack, with skin, solids and liquids or Carrots?

Lets compare vitamin content per 500 calories of Apricots, canned, light syrup pack, with skin, solids and liquids vs Carrots:

• 500 kcal of Raw Carrots contain 19.4 times more Vitamin A, 6.3 times more Vitamin B1, 4.5 times more Vitamin B2, 5 times more Vitamin B3, 4.6 times more Vitamin B5, 3.9 times more Vitamin B6, 14.6 times more Vitamin B9, 3.4 times more Vitamin C, 1.7 times more Vitamin E and 9.2 times more Vitamin K than Apricots, canned, light syrup pack, with skin, solids and liquids.
• 500 calories of Apricots, canned, light syrup pack, with skin, solids and liquids have insufficient amounts of Vitamin B9
• Both Apricots, canned, light syrup pack, with skin, solids and liquids as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Apricots, canned, light syrup pack, with skin, solids and liquids vs Carrots:

• 500 kcal of Raw Carrots contain 4.6 times more Calcium, 2.3 times more Magnesium, 4.2 times more Manganese, 4.1 times more Phosphorus, 3.6 times more Potassium, 26.5 times more Sodium, 3.4 times more Zinc and 1.6 times more Water than Apricots, canned, light syrup pack, with skin, solids and liquids.
• Both Apricots, canned, light syrup pack, with skin, solids and liquids and Carrots contain similar levels of Copper and Iron per 500 calories.
• 500 calories of Apricots, canned, light syrup pack, with skin, solids and liquids lack sufficient amounts of Calcium and Zinc
• Both Apricots, canned, light syrup pack, with skin, solids and liquids as well as Raw Carrots lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Apricots, canned, light syrup pack, with skin, solids and liquids have 2 times more Sugars than Carrots.
• While 500 kcal of Raw Carrots contain 2.7 times more Fiber and 2.7 times more Protein than Apricots, canned, light syrup pack, with skin, solids and liquids.
• Both Apricots, canned, light syrup pack, with skin, solids and liquids and Carrots offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Apricots, canned, light syrup pack, with skin, solids and liquids provide inadequate amounts of Protein
• Both Apricots, canned, light syrup pack, with skin, solids and liquids as well as Raw Carrots provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.