Comparing Nutrients in 500 calories Canned Carrots with Salt VS Potato Bread

Weight per 500 calories

• Canned Carrots with Salt: 2000g
• Potato Bread: 188g

Potato Bread has 10.6 times more energy per unit of mass than Drained Canned Carrots with Salt, which is high in comparison to other foods. Canned Carrots with Salt having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Potato Bread	19%	11%	70%

Macro Nutrients

	Canned Carrots with Salt	Potato Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	6.07% 5.9g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	0% 0g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	9.3% 1.58g	0% 0g	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	68% 88.5g	130g per day for Men 19-50 years
Sugars	68.4% 49.6g	24.3% 17.6g	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	31% 12g	38g per day for Men 19-50 years
Protein	23% 13g	42% 23.5g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Potato Bread	Recommended Dietary Allowance
Vitamin A	1240% 11160μg	5% 45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	29.4% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69% 11mg	14.7% 2.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	30.7% 1.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	172% 2.24mg	33.5% 0.44mg	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	59.2% 237μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	11.7% 0.28μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	60% 54mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.63% 3.76IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	99% 15mg	5.9% 0.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	10.7% 12.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Potato Bread	Recommended Dietary Allowance
Calcium	50% 500mg	35.3% 353mg	1000mg per day for Men 19-50 years
Copper	231% 2.08mg	19.6% 0.18mg	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	53% 4.23mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	12.5% 52.6mg	420mg per day for Men 19-50 years
Manganese	391% 9mg	20.7% 0.48mg	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	99% 694mg	700mg per day for Men 19-50 years
Potassium	105% 3580mg	39.7% 1350mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	32.5% 18μg	55μg per day for Men 19-50 years
Sodium	323% 4840mg	47% 705mg	1500mg per day for Men 19-50 years
Zinc	47.3% 5.2mg	24.6% 2.7mg	11mg per day for Men 19-50 years
Water	50.2% 1859g	1.7% 63g	3700g per day for Men 19-50 years

Canned Carrots With Salt VS Potato Bread Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Canned Carrots with Salt vs Potato Bread:

• 500 calories of Canned Carrots with Salt have 247.4 times more Vitamin A, 3 times more Vitamin B2, 4.7 times more Vitamin B3, 1.8 times more Vitamin B5, 5.1 times more Vitamin B6, more Vitamin C, 16.8 times more Vitamin E and 15.3 times more Vitamin K than Potato Bread.
• While 500 kcal of Potato Bread contain 1.3 times more Vitamin B9 and more Vitamin B12 than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Potato Bread provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Canned Carrots with Salt have insufficient amounts of Vitamin B12
• 500 calories of Potato Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Drained Canned Carrots with Salt as well as Potato Bread have insufficient amounts of Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Carrots with Salt vs Potato Bread:

• 500 calories of Canned Carrots with Salt have 1.4 times more Calcium, 11.8 times more Copper, 3 times more Iron, 3 times more Magnesium, 18.9 times more Manganese, 2.7 times more Potassium, 6.9 times more Sodium, 1.9 times more Zinc and 29.5 times more Water than Potato Bread.
• While 500 kcal of Potato Bread contain 1.4 times more Phosphorus and 2.2 times more Selenium than Drained Canned Carrots with Salt.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Carrots with Salt have more Omega 3, 1.3 times more Carbohydrate, 2.8 times more Sugars and 2.5 times more Fiber than Potato Bread.
• While 500 kcal of Potato Bread contain 1.8 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Potato Bread offer comparable quantities of Energy per 500 calories.
• 500 calories of Potato Bread provide inadequate amounts of Omega 3
• Both Drained Canned Carrots with Salt as well as Potato Bread provide inadequate amounts of Omega 6 in 500 calories.