Comparing Nutrients in 500 calories Unsweetened Lemon Instant Tea VS Canned Carrots with Liquids and Salt

Weight per 500 calories

• Unsweetened Lemon Instant Tea: 145g
• Canned Carrots with Liquids and Salt: 2174g

Unsweetened Lemon Instant Tea has 15 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 - Unsweetened Lemon Instant Tea or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Unsweetened Lemon Instant Tea	9%	0%	91%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Unsweetened Lemon Instant Tea	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	0.27% 0.26g	3.14% 3.04g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	3% 0.048g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	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	87.5% 114g	89.8% 117g	130g per day for Men 19-50 years
Sugars	9.04% 6.55g	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	19% 7.25g	103% 39g	38g per day for Men 19-50 years
Protein	19% 10.7g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Unsweetened Lemon Instant Tea	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	1481% 13326μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.05% 0.025mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.2% 0.81mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56% 8.94mg	57.2% 9.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.4% 3.77mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.32mg	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	22% 88.4μg	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	0% 0mg	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	0.87% 0.13mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	178% 213μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Unsweetened Lemon Instant Tea	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	4.06% 40.6mg	67.4% 674mg	1000mg per day for Men 19-50 years
Copper	53.3% 0.48mg	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	13.6% 1.1mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	48% 201mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	1933% 44.4mg	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	22% 155mg	62% 435mg	700mg per day for Men 19-50 years
Potassium	147% 5004mg	111% 3761mg	3400mg per day for Men 19-50 years
Selenium	7.9% 4.35μg	16% 8.7μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.7mg	348% 5217mg	1500mg per day for Men 19-50 years
Zinc	13% 1.42mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	0.17% 6.23g	54.6% 2022g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Unsweetened Lemon Instant Tea vs Canned Carrots with Liquids and Salt:

• Unsweetened Lemon Instant Tea has 1.4 times more Vitamin B2 and 1.2 times more Vitamin B5 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain more Vitamin A, 16.8 times more Vitamin B1, 7.5 times more Vitamin B6, 2 times more Vitamin B9, more Vitamin C, 121.7 times more Vitamin E and more Vitamin K than Unsweetened Lemon Instant Tea.
• Both Unsweetened Lemon Instant Tea and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B3 per 500 kcal.
• Both Unsweetened Lemon Instant Tea as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Unsweetened Lemon Instant Tea vs Canned Carrots with Liquids and Salt:

• Unsweetened Lemon Instant Tea has 4.5 times more Manganese and 1.3 times more Potassium than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 16.6 times more Calcium, 4.7 times more Copper, 10.4 times more Iron, 2.8 times more Phosphorus, 2 times more Selenium, 65.5 times more Sodium, 4.4 times more Zinc and 324.4 times more Water than Unsweetened Lemon Instant Tea.
• Both Unsweetened Lemon Instant Tea and Canned Carrots Solids and Liquids with Salt have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Carrots Solids and Liquids with Salt contain 3.6 times more Omega 3, 10.6 times more Omega 6, 8.2 times more Sugars and 5.4 times more Fiber than Unsweetened Lemon Instant Tea.
• Both Unsweetened Lemon Instant Tea and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Unsweetened Lemon Instant Tea as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.