Comparing Nutrients in 500 calories California Avocados VS Canned Carrots with Salt

Weight per 500 calories

• California Avocados: 299g
• Canned Carrots with Salt: 2000g

California Avocados have 6.7 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 - California Avocados or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
California Avocados	4%	77%	19%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	California Avocados	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	47.6% 46g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	20% 6.37g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	23.4% 0.37g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	29.5% 5g	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	20% 26g	85.2% 111g	130g per day for Men 19-50 years
Sugars	1.24% 0.9g	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	0.33% 0.24g	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 0.18g	NA	g per day for Men 19-50 years
Fiber	53.6% 20.4g	79% 30g	38g per day for Men 19-50 years
Protein	10.5% 5.87g	23% 13g	56g per day for Men 19-50 years

Vitamins

	California Avocados	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	2.33% 21μg	1240% 11160μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.7% 0.22mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.8% 5.72mg	69% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87.4% 4.37mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	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	66.6% 266μg	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	29.3% 26.3mg	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	39.3% 5.9mg	99% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	52.4% 63μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Avocados	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	3.9% 39mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	56.6% 0.51mg	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	23% 1.83mg	160% 13mg	8mg per day for Men 19-50 years
Magnesium	20.7% 87mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	19.4% 0.45mg	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	23% 162mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	44.6% 1518mg	105% 3580mg	3400mg per day for Men 19-50 years
Selenium	2.18% 1.2μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	323% 4840mg	1500mg per day for Men 19-50 years
Zinc	18.5% 2.04mg	47.3% 5.2mg	11mg per day for Men 19-50 years
Water	5.85% 217g	50.2% 1859g	3700g per day for Men 19-50 years

California Avocados VS Canned Carrots With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - California Avocados or Canned Carrots with Salt?

Lets compare vitamin content per 500 calories of California Avocados vs Canned Carrots with Salt:

• 500 calories of California Avocados have 1.6 times more Vitamin B5 and 1.5 times more Vitamin B9 than Canned Carrots with Salt.
• While 500 kcal of Drained Canned Carrots with Salt contain 532.5 times more Vitamin A, 1.6 times more Vitamin B1, 1.4 times more Vitamin B2, 1.9 times more Vitamin B3, 2.6 times more Vitamin B6, 2 times more Vitamin C, 2.5 times more Vitamin E and 3.1 times more Vitamin K than Raw California Avocados.
• 500 calories of California Avocados have insufficient amounts of Vitamin A
• Both Raw California Avocados 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 California Avocados vs Canned Carrots with Salt:

• 500 kcal of Drained Canned Carrots with Salt contain 12.8 times more Calcium, 4.1 times more Copper, 7 times more Iron, 1.8 times more Magnesium, 20.2 times more Manganese, 3 times more Phosphorus, 2.4 times more Potassium, 6.7 times more Selenium, 202.1 times more Sodium, 2.6 times more Zinc and 8.6 times more Water than Raw California Avocados.
• 500 calories of California Avocados lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of California Avocados have 12.1 times more Fat, 8.8 times more Saturated Fat, 1.7 times more Omega 3 and 3.2 times more Omega 6 than Canned Carrots with Salt.
• While 500 kcal of Drained Canned Carrots with Salt contain 4.3 times more Carbohydrate, 55.2 times more Sugars, 1.5 times more Fiber and 2.2 times more Protein than Raw California Avocados.
• Both California Avocados and Canned Carrots with Salt offer comparable quantities of Energy per 500 calories.
• 500 calories of Canned Carrots with Salt provide inadequate amounts of Omega 6