Comparing Nutrients in 500 calories Raw Sulfured Dried Apricots VS Canned Carrots with Salt

Weight per 500 calories

• Raw Sulfured Dried Apricots: 208g
• Canned Carrots with Salt: 2000g

Raw Sulfured Dried Apricots have 9.6 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 500 calories - Raw Sulfured Dried Apricots or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Raw Sulfured Dried Apricots	5%	2%	93%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Raw Sulfured Dried Apricots	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.06g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	0% 0g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	9.3% 1.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	85.2% 111g	130g per day for Men 19-50 years
Sugars	153% 111g	68.4% 49.6g	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	35.8% 26g	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	% 68.7g	NA	g per day for Men 19-50 years
Sucrose	% 16.4g	NA	g per day for Men 19-50 years
Fiber	40% 15g	79% 30g	38g per day for Men 19-50 years
Protein	12.6% 7.03g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Raw Sulfured Dried Apricots	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	41.5% 373μg	1240% 11160μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.6% 0.031mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.6% 5.37mg	69% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	172% 2.24mg	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	5.2% 20.7μg	45% 180μg	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	2.3% 2.07mg	60% 54mg	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	60% 9mg	99% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.36% 6.43μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Sulfured Dried Apricots	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	11.4% 114mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	79% 0.71mg	231% 2.08mg	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	69% 5.5mg	160% 13mg	8mg per day for Men 19-50 years
Magnesium	16% 66.4mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	21% 0.49mg	391% 9mg	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	21% 147mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	71% 2411mg	105% 3580mg	3400mg per day for Men 19-50 years
Selenium	8.3% 4.56μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	1.4% 20.7mg	323% 4840mg	1500mg per day for Men 19-50 years
Zinc	7.36% 0.81mg	47.3% 5.2mg	11mg per day for Men 19-50 years
Water	1.73% 64g	50.2% 1859g	3700g per day for Men 19-50 years

Raw Sulfured Dried Apricots VS Canned Carrots With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Raw Sulfured Dried Apricots or Canned Carrots with Salt?

Lets compare vitamin content per 500 calories of Raw Sulfured Dried Apricots vs Canned Carrots with Salt:

• 500 kcal of Drained Canned Carrots with Salt contain 29.9 times more Vitamin A, 11.6 times more Vitamin B1, 3.9 times more Vitamin B2, 2.1 times more Vitamin B3, 2.5 times more Vitamin B5, 7.6 times more Vitamin B6, 8.7 times more Vitamin B9, 26 times more Vitamin C, 1.6 times more Vitamin E and 30.5 times more Vitamin K than Raw Sulfured Dried Apricots.
• 500 calories of Raw Sulfured Dried Apricots have insufficient amounts of Vitamin B1, Vitamin B9, Vitamin C and Vitamin K
• Both Raw Sulfured Dried Apricots as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Raw Sulfured Dried Apricots vs Canned Carrots with Salt:

• 500 kcal of Drained Canned Carrots with Salt contain 4.4 times more Calcium, 2.9 times more Copper, 2.3 times more Iron, 2.4 times more Magnesium, 18.5 times more Manganese, 3.3 times more Phosphorus, 1.5 times more Potassium, 1.8 times more Selenium, 233.3 times more Sodium, 6.4 times more Zinc and 29 times more Water than Raw Sulfured Dried Apricots.
• 500 calories of Raw Sulfured Dried Apricots lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Raw Sulfured Dried Apricots have 2.2 times more Sugars than Canned Carrots with Salt.
• While 500 kcal of Drained Canned Carrots with Salt contain more Omega 3, 2 times more Fiber and 1.8 times more Protein than Raw Sulfured Dried Apricots.
• Both Raw Sulfured Dried Apricots and Canned Carrots with Salt offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Raw Sulfured Dried Apricots provide inadequate amounts of Omega 3
• Both Raw Sulfured Dried Apricots as well as Drained Canned Carrots with Salt provide inadequate amounts of Omega 6 in 500 calories.