Comparing Nutrients in 500 calories Canned Carrots VS Carrots

Weight per 500 calories

• Canned Carrots: 2000g
• Carrots: 1220g

Raw Carrots have 1.6 times more energy per unit of mass than Canned Carrots Solids, which is low in comparison to other foods. Canned Carrots having very low energy density.

Which food has more nutrients per 500 calories - Canned Carrots or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots	10%	6%	84%
Carrots	8%	5%	87%

Macro Nutrients

	Canned Carrots	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	9.3% 1.58g	7.17% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.2% 111g	90% 117g	130g per day for Men 19-50 years
Sugars	68.4% 49.6g	79.7% 58g	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	9.25% 6.7g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	79% 30g	90% 34g	38g per day for Men 19-50 years
Protein	23% 13g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots	Carrots	Recommended Dietary Allowance
Vitamin A	1240% 11160μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69% 11mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	172% 2.24mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	90% 27μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	45% 180μg	58% 232μg	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	60% 54mg	80% 72mg	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	99% 15mg	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots	Carrots	Recommended Dietary Allowance
Calcium	50% 500mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	231% 2.08mg	61% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.98% 39μg	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	160% 13mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	391% 9mg	76% 1.74mg	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	68.6% 480mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	105% 3580mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	56% 840mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	47.3% 5.2mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	50.2% 1859g	29% 1077g	3700g per day for Men 19-50 years

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

• Canned Carrots Solids have 1.3 times more Vitamin B6, 1.8 times more Vitamin E and 1.2 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain 2.2 times more Vitamin B1, 1.3 times more Vitamin B9 and 1.3 times more Vitamin C than Canned Carrots Solids.
• Both Canned Carrots Solids and Raw Carrots have similar amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin B5 per 500 kcal.
• Both Canned Carrots Solids as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Carrots vs Carrots:

• Canned Carrots Solids have 1.2 times more Calcium, 3.8 times more Copper, 3.5 times more Iron, 5.2 times more Manganese, 6.6 times more Selenium, 1.8 times more Zinc and 1.7 times more Water than Raw Carrots.
• Both Canned Carrots Solids and Raw Carrots have similar amounts of Magnesium, Phosphorus, Potassium and Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Carrots Solids have 9 times more Omega 3 and 1.3 times more Omega 6 than Raw Carrots.
• Both Canned Carrots Solids and Raw Carrots have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 500 kcal.
• Both Canned Carrots Solids as well as Raw Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.