Comparing Nutrients in 500 calories Powder High Protein Nutritional Shake Mix VS Canned Carrots with Liquids and Salt

Weight per 500 calories

• Powder High Protein Nutritional Shake Mix: 128g
• Canned Carrots with Liquids and Salt: 2174g

Powder High Protein Nutritional Shake Mix has 17 times more energy per 100g than Canned Carrots with Liquids and Salt. It has high energy density when compared to other foods. Canned Carrots Solids and Liquids with Salt having very low energy density.

Which food has more nutrients per 500 calories - Powder High Protein Nutritional Shake Mix or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Powder High Protein Nutritional Shake Mix	55%	25%	20%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Powder High Protein Nutritional Shake Mix	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	14% 13.7g	3.14% 3.04g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	63.3% 1g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	48.6% 8.26g	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	20% 26g	89.8% 117g	130g per day for Men 19-50 years
Sugars	6.3% 4.55g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	0% 0g	103% 39g	38g per day for Men 19-50 years
Protein	122% 68.3g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Powder High Protein Nutritional Shake Mix	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	266% 2392μg	1481% 13326μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	228% 2.73mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	208% 2.7mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	199% 32mg	57.2% 9.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	319% 16mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	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	182% 728μg	43.5% 174μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	342% 8.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	106% 96mg	48.3% 43.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	106% 638IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	144% 21.5mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	133% 159μg	178% 213μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder High Protein Nutritional Shake Mix	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	91% 911mg	67.4% 674mg	1000mg per day for Men 19-50 years
Copper	354% 3.2mg	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	359% 28.7mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	152% 638mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	6932% 159mg	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	260% 1823mg	62% 435mg	700mg per day for Men 19-50 years
Potassium	37.5% 1276mg	111% 3761mg	3400mg per day for Men 19-50 years
Selenium	203% 112μg	16% 8.7μg	55μg per day for Men 19-50 years
Sodium	103% 1548mg	348% 5217mg	1500mg per day for Men 19-50 years
Zinc	217% 24mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	0.29% 10.6g	54.6% 2022g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Powder High Protein Nutritional Shake Mix vs Canned Carrots with Liquids and Salt:

• Powder High Protein Nutritional Shake Mix has 6.6 times more Vitamin B1, 4.6 times more Vitamin B2, 3.5 times more Vitamin B3, 5.3 times more Vitamin B5, 1.3 times more Vitamin B6, 4.2 times more Vitamin B9, more Vitamin B12, 2.2 times more Vitamin C, more Vitamin D and 1.4 times more Vitamin E than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 5.6 times more Vitamin A and 1.3 times more Vitamin K than Powder High Protein Nutritional Shake Mix.

Comparing minerals per 500 calories for Powder High Protein Nutritional Shake Mix vs Canned Carrots with Liquids and Salt:

• Powder High Protein Nutritional Shake Mix has 1.4 times more Calcium, 1.4 times more Copper, 2.5 times more Iron, 3.3 times more Magnesium, 16.3 times more Manganese, 4.2 times more Phosphorus, 12.8 times more Selenium and 3.8 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2.9 times more Potassium, 3.4 times more Sodium and 190.9 times more Water than Powder High Protein Nutritional Shake Mix.

Comparison of macro-nutrients per 500 calories:

• Powder High Protein Nutritional Shake Mix has 4.5 times more Fat, 5.8 times more Omega 3, 6.8 times more Omega 6 and 5.4 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 4.5 times more Carbohydrate, 11.7 times more Sugars and more Fiber than Powder High Protein Nutritional Shake Mix.
• Both Powder High Protein Nutritional Shake Mix and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy per 500 kcal.
• Both Powder High Protein Nutritional Shake Mix as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.