Comparing Nutrients in 500 calories Unsweetened Ready-to-drink Coconut Water VS Canned Carrots with Salt

Weight per 500 calories

• Unsweetened Ready-to-drink Coconut Water: 2778g
• Canned Carrots with Salt: 2000g

Drained Canned Carrots with Salt have 1.4 times more energy per unit of mass than Unsweetened Ready-to-drink Coconut Water, which is very low in comparison to other foods. Unsweetened Ready-to-drink Coconut Water having very low energy density.

Discover which food has more nutrients per 500 calories - Unsweetened Ready-to-drink Coconut Water or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Unsweetened Ready-to-drink Coconut Water	5%	0%	95%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Unsweetened Ready-to-drink Coconut Water	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	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% 0g	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	91% 118g	85.2% 111g	130g per day for Men 19-50 years
Sugars	150% 109g	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	82% 59.4g	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	% 22.8g	NA	g per day for Men 19-50 years
Sucrose	% 26.7g	NA	g per day for Men 19-50 years
Fiber	0% 0g	79% 30g	38g per day for Men 19-50 years
Protein	11% 6.1g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Unsweetened Ready-to-drink Coconut Water	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	1240% 11160μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69.4% 0.83mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	69% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	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	306% 275mg	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	0% 0mg	99% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Unsweetened Ready-to-drink Coconut Water	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	19.4% 194mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	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	10.4% 0.83mg	160% 13mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	267% 6.14mg	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	20% 139mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	135% 4583mg	105% 3580mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	48% 722mg	323% 4840mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	47.3% 5.2mg	11mg per day for Men 19-50 years
Water	71.3% 2640g	50.2% 1859g	3700g per day for Men 19-50 years

Unsweetened Ready-to-drink Coconut Water VS Canned Carrots With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Unsweetened Ready-to-drink Coconut Water or Canned Carrots with Salt?

Lets compare vitamin content per 500 calories of Unsweetened Ready-to-drink Coconut Water vs Canned Carrots with Salt:

• 500 calories of Unsweetened Ready-to-drink Coconut Water have 2.3 times more Vitamin B1 and 5.1 times more Vitamin C than Canned Carrots with Salt.
• While 500 kcal of Drained Canned Carrots with Salt contain more Vitamin A, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9, more Vitamin E and more Vitamin K than Unsweetened Ready-to-drink Coconut Water.
• 500 calories of Unsweetened Ready-to-drink Coconut Water have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• Both Unsweetened Ready-to-drink Coconut Water 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 Unsweetened Ready-to-drink Coconut Water vs Canned Carrots with Salt:

• 500 calories of Unsweetened Ready-to-drink Coconut Water have 1.3 times more Potassium and 1.4 times more Water than Canned Carrots with Salt.
• While 500 kcal of Drained Canned Carrots with Salt contain 2.6 times more Calcium, 9.4 times more Copper, 15.4 times more Iron, 1.5 times more Manganese, 3.5 times more Phosphorus, more Selenium, 6.7 times more Sodium and 9.4 times more Zinc than Unsweetened Ready-to-drink Coconut Water.
• Both Unsweetened Ready-to-drink Coconut Water and Canned Carrots with Salt contain similar levels of Magnesium per 500 calories.
• 500 calories of Unsweetened Ready-to-drink Coconut Water lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Unsweetened Ready-to-drink Coconut Water have 2.2 times more Sugars than Canned Carrots with Salt.
• While 500 kcal of Drained Canned Carrots with Salt contain more Omega 3, more Fiber and 2.1 times more Protein than Unsweetened Ready-to-drink Coconut Water.
• Both Unsweetened Ready-to-drink Coconut Water and Canned Carrots with Salt offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Unsweetened Ready-to-drink Coconut Water provide inadequate amounts of Omega 3 and Fiber
• Both Unsweetened Ready-to-drink Coconut Water as well as Drained Canned Carrots with Salt provide inadequate amounts of Omega 6 in 500 calories.