Comparing Nutrients in 500 calories Canned Carrots VS Boiled Celeriac with Salt

Weight per 500 calories

• Canned Carrots: 2000g
• Boiled Celeriac with Salt: 1852g

Both foods have similar energy densities which is very low in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots	10%	6%	84%
Boiled Celeriac with Salt	13%	6%	81%

Macro Nutrients

	Canned Carrots	Boiled Celeriac with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	3.63% 3.5g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	NA	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	NA	1.6g per day for Men 19-50 years
Omega 6	9.3% 1.58g	NA	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	84% 109g	130g per day for Men 19-50 years
Sugars	68.4% 49.6g	NA	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	79% 30g	NA	38g per day for Men 19-50 years
Protein	23% 13g	31.7% 17.8g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots	Boiled Celeriac with Salt	Recommended Dietary Allowance
Vitamin A	1240% 11160μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	52.7% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69% 11mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	75% 3.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	172% 2.24mg	144% 1.87mg	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	45% 180μg	14% 55.6μg	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	74% 66.7mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots	Boiled Celeriac with Salt	Recommended Dietary Allowance
Calcium	50% 500mg	48% 481mg	1000mg per day for Men 19-50 years
Copper	231% 2.08mg	88.5% 0.8mg	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	160% 13mg	100% 7.96mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	53% 222mg	420mg per day for Men 19-50 years
Manganese	391% 9mg	77.3% 1.78mg	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	175% 1222mg	700mg per day for Men 19-50 years
Potassium	105% 3580mg	94% 3204mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	13.5% 7.4μg	55μg per day for Men 19-50 years
Sodium	56% 840mg	367% 5500mg	1500mg per day for Men 19-50 years
Zinc	47.3% 5.2mg	33.7% 3.7mg	11mg per day for Men 19-50 years
Water	50.2% 1859g	46% 1709g	3700g per day for Men 19-50 years

Canned Carrots VS Boiled Celeriac With Salt Nutrients Per 500 Kcal

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

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

• 500 calories of Canned Carrots have more Vitamin A, 1.4 times more Vitamin B3 and 3.2 times more Vitamin B9 than Boiled Celeriac with Salt.
• While 500 kcal of Boiled and Drained Celeriac with Salt contain 1.4 times more Vitamin B1 and 1.4 times more Vitamin B5 than Canned Carrots Solids.
• Both Canned Carrots and Boiled Celeriac with Salt provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin C per 500 calories.
• 500 calories of Boiled Celeriac with Salt have insufficient amounts of Vitamin A
• Both Canned Carrots Solids as well as Boiled and Drained Celeriac with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Carrots vs Boiled Celeriac with Salt:

• 500 calories of Canned Carrots have 2.6 times more Copper, 1.6 times more Iron, 5.1 times more Manganese and 1.4 times more Zinc than Boiled Celeriac with Salt.
• While 500 kcal of Boiled and Drained Celeriac with Salt contain 1.4 times more Magnesium, 2.5 times more Phosphorus and 6.5 times more Sodium than Canned Carrots Solids.
• Both Canned Carrots and Boiled Celeriac with Salt contain similar levels of Calcium, Potassium, Selenium and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Boiled and Drained Celeriac with Salt contain 1.4 times more Protein than Canned Carrots Solids.
• Both Canned Carrots and Boiled Celeriac with Salt offer comparable quantities of Energy and Carbohydrate per 500 calories.