Comparing Nutrients in 500 calories Florida Avocados VS Canned Carrots with Liquids and Salt

Weight per 500 calories

• Florida Avocados: 417g
• Canned Carrots with Liquids and Salt: 2174g

Florida Avocados have 5.2 times more energy per 100g than Canned Carrots with Liquids and Salt. It has average energy density when compared to other foods. Canned Carrots Solids and Liquids with Salt having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Florida Avocados	7%	69%	24%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Florida Avocados	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	43.2% 42g	3.14% 3.04g	97g per day for Men 19-50 years
Saturated Fat	25.5% 8.17g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	38.7% 6.6g	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	25% 32.6g	89.8% 117g	130g per day for Men 19-50 years
Sugars	14% 10g	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	1.44% 1.04g	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	% 9.04g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	61.4% 23.3g	103% 39g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Florida Avocados	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	3.24% 29μg	1481% 13326μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.3% 0.088mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	57.2% 9.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.6% 3.88mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	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	36.5% 146μg	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	80.6% 72.5mg	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	74% 11mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	178% 213μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Avocados	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	67.4% 674mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	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	8.85% 0.71mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	17.2% 0.4mg	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	24% 167mg	62% 435mg	700mg per day for Men 19-50 years
Potassium	43% 1463mg	111% 3761mg	3400mg per day for Men 19-50 years
Selenium	NA	16% 8.7μg	55μg per day for Men 19-50 years
Sodium	0.56% 8.33mg	348% 5217mg	1500mg per day for Men 19-50 years
Zinc	15% 1.67mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	8.88% 328g	54.6% 2022g	3700g per day for Men 19-50 years

Florida Avocados VS Canned Carrots With Liquids And Salt Nutrients Per 500 Kcal

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

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

• 500 calories of Florida Avocados have 1.3 times more Vitamin B5 and 1.7 times more Vitamin C than Canned Carrots with Liquids and Salt.
• While 500 kcal of Canned Carrots Solids and Liquids with Salt contain 456.9 times more Vitamin A, 4.7 times more Vitamin B1, 2.7 times more Vitamin B2, 3.3 times more Vitamin B3, 7.5 times more Vitamin B6 and 1.4 times more Vitamin E than Raw Florida Avocados.
• Both Florida Avocados and Canned Carrots with Liquids and Salt provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Florida Avocados have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Florida Avocados as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Florida Avocados vs Canned Carrots with Liquids and Salt:

• 500 kcal of Canned Carrots Solids and Liquids with Salt contain 16.2 times more Calcium, 1.7 times more Copper, 16 times more Iron, 2 times more Magnesium, 24.7 times more Manganese, 2.6 times more Phosphorus, 2.6 times more Potassium, 626.1 times more Sodium, 3.8 times more Zinc and 6.2 times more Water than Raw Florida Avocados.
• 500 calories of Florida Avocados lack sufficient amounts of Calcium and Iron

Comparison of macro-nutrients per 500 calories:

• 500 calories of Florida Avocados have 13.8 times more Fat, 15 times more Saturated Fat, 2.3 times more Omega 3 and 5.4 times more Omega 6 than Canned Carrots with Liquids and Salt.
• While 500 kcal of Canned Carrots Solids and Liquids with Salt contain 3.6 times more Carbohydrate, 5.3 times more Sugars, 1.7 times more Fiber and 1.4 times more Protein than Raw Florida Avocados.
• Both Florida Avocados and Canned Carrots with Liquids and Salt offer comparable quantities of Energy per 500 calories.
• 500 calories of Canned Carrots with Liquids and Salt provide inadequate amounts of Omega 6