Comparing Nutrients in 500 calories Bananas VS Canned Carrots with Salt

Weight per 500 calories

• Bananas: 562g
• Canned Carrots with Salt: 2000g

Bananas have 3.6 times more energy per 100g than Canned Carrots with Salt. It has 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 - Bananas or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Bananas	4%	3%	93%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Bananas	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.85g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	1.97% 0.63g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	9.5% 0.15g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	1.52% 0.26g	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	99% 128g	85.2% 111g	130g per day for Men 19-50 years
Sugars	95% 68.7g	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	37.6% 27.2g	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	% 28g	NA	g per day for Men 19-50 years
Sucrose	% 13.4g	NA	g per day for Men 19-50 years
Fiber	38.4% 14.6g	79% 30g	38g per day for Men 19-50 years
Protein	11% 6.12g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Bananas	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	1.87% 17μg	1240% 11160μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.5% 0.17mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.3% 3.74mg	69% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.5% 1.88mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	159% 2.06mg	172% 2.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	28% 112μg	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	54.3% 49mg	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	3.75% 0.56mg	99% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.34% 2.8μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bananas	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	2.8% 28mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	48.7% 0.44mg	231% 2.08mg	0.9mg per day for Men 19-50 years
Fluoride	0.31% 12.4μg	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	18.3% 1.46mg	160% 13mg	8mg per day for Men 19-50 years
Magnesium	36% 152mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	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	17.7% 124mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	59% 2011mg	105% 3580mg	3400mg per day for Men 19-50 years
Selenium	10.2% 5.6μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	0.37% 5.6mg	323% 4840mg	1500mg per day for Men 19-50 years
Zinc	7.66% 0.84mg	47.3% 5.2mg	11mg per day for Men 19-50 years
Water	11.4% 421g	50.2% 1859g	3700g per day for Men 19-50 years

Bananas VS Canned Carrots With Salt Nutrients Per 500 Kcal

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

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

• 500 kcal of Drained Canned Carrots with Salt contain 662.2 times more Vitamin A, 2.1 times more Vitamin B1, 1.5 times more Vitamin B2, 3 times more Vitamin B3, 1.4 times more Vitamin B5, 1.6 times more Vitamin B9, 26.3 times more Vitamin E and 69.8 times more Vitamin K than Raw Bananas.
• Both Bananas and Canned Carrots with Salt provide similar amounts of Vitamin B6 and Vitamin C per 500 calories.
• 500 calories of Bananas have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Bananas 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 Bananas vs Canned Carrots with Salt:

• 500 kcal of Drained Canned Carrots with Salt contain 17.8 times more Calcium, 4.7 times more Copper, 8.8 times more Iron, 5.9 times more Manganese, 3.9 times more Phosphorus, 1.8 times more Potassium, 1.4 times more Selenium, 861.5 times more Sodium, 6.2 times more Zinc and 4.4 times more Water than Raw Bananas.
• Both Bananas and Canned Carrots with Salt contain similar levels of Magnesium per 500 calories.
• 500 calories of Bananas lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Bananas have 1.4 times more Sugars than Canned Carrots with Salt.
• While 500 kcal of Drained Canned Carrots with Salt contain 1.5 times more Omega 3, 2.1 times more Fiber and 2.1 times more Protein than Raw Bananas.
• Both Bananas and Canned Carrots with Salt offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Bananas provide inadequate amounts of Omega 3
• Both Raw Bananas as well as Drained Canned Carrots with Salt provide inadequate amounts of Omega 6 in 500 calories.