Comparing Nutrients in 500 calories Canned Carrots with Salt VS Sprouted Alfalfa Seeds

Weight per 500 calories

• Canned Carrots with Salt: 2000g
• Sprouted Alfalfa Seeds: 2174g

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 with Salt or Sprouted Alfalfa Seeds?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Sprouted Alfalfa Seeds	52%	20%	28%

Macro Nutrients

	Canned Carrots with Salt	Sprouted Alfalfa Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	15.5% 15g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	4.7% 1.5g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	238% 3.8g	1.6g per day for Men 19-50 years
Omega 6	9.3% 1.58g	30% 5.1g	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	35% 45.7g	130g per day for Men 19-50 years
Sugars	68.4% 49.6g	6% 4.35g	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	3.6% 2.6g	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	% 1.74g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	79% 30g	109% 41.3g	38g per day for Men 19-50 years
Protein	23% 13g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Sprouted Alfalfa Seeds	Recommended Dietary Allowance
Vitamin A	1240% 11160μg	19.3% 174μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	138% 1.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	211% 2.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69% 11mg	65.4% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	245% 12.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	172% 2.24mg	57% 0.74mg	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	196% 783μg	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	198% 178mg	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	2.9% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	553% 663μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Sprouted Alfalfa Seeds	Recommended Dietary Allowance
Calcium	50% 500mg	69.6% 696mg	1000mg per day for Men 19-50 years
Copper	231% 2.08mg	379% 3.4mg	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	261% 21mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	140% 587mg	420mg per day for Men 19-50 years
Manganese	391% 9mg	178% 4.1mg	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	217% 1522mg	700mg per day for Men 19-50 years
Potassium	105% 3580mg	50.5% 1717mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	23.7% 13μg	55μg per day for Men 19-50 years
Sodium	323% 4840mg	8.7% 130mg	1500mg per day for Men 19-50 years
Zinc	47.3% 5.2mg	182% 20mg	11mg per day for Men 19-50 years
Water	50.2% 1859g	54.5% 2018g	3700g per day for Men 19-50 years

Canned Carrots With Salt VS Sprouted Alfalfa Seeds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Carrots with Salt or Sprouted Alfalfa Seeds?

Lets compare vitamin content per 500 calories of Canned Carrots with Salt vs Sprouted Alfalfa Seeds:

• 500 calories of Canned Carrots with Salt have 64.2 times more Vitamin A, 3 times more Vitamin B6 and 34 times more Vitamin E than Sprouted Alfalfa Seeds.
• While 500 kcal of Raw sprouted alfalfa seeds contain 4.6 times more Vitamin B1, 4.6 times more Vitamin B2, 4.5 times more Vitamin B5, 4.3 times more Vitamin B9, 3.3 times more Vitamin C and 3.4 times more Vitamin K than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Sprouted Alfalfa Seeds provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Sprouted Alfalfa Seeds have insufficient amounts of Vitamin E
• Both Drained Canned Carrots with Salt as well as Raw sprouted alfalfa seeds have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Carrots with Salt vs Sprouted Alfalfa Seeds:

• 500 calories of Canned Carrots with Salt have 2.2 times more Manganese, 2.1 times more Potassium and 37.1 times more Sodium than Sprouted Alfalfa Seeds.
• While 500 kcal of Raw sprouted alfalfa seeds contain 1.4 times more Calcium, 1.6 times more Copper, 1.6 times more Iron, 3.7 times more Magnesium, 3.2 times more Phosphorus, 1.6 times more Selenium and 3.8 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Sprouted Alfalfa Seeds contain similar levels of Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Carrots with Salt have 2.4 times more Carbohydrate and 11.4 times more Sugars than Sprouted Alfalfa Seeds.
• While 500 kcal of Raw sprouted alfalfa seeds contain 3.9 times more Fat, 17.3 times more Omega 3, 3.2 times more Omega 6, 1.4 times more Fiber and 6.8 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Sprouted Alfalfa Seeds offer comparable quantities of Energy per 500 calories.
• 500 calories of Canned Carrots with Salt provide inadequate amounts of Omega 6