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

Weight per 500 calories

• Canned Carrots with Salt: 2000g
• Toasted Bread: 160g

Toasted Wheat Bread has 12.5 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 Toasted Bread?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Toasted Bread	17%	12%	71%

Macro Nutrients

	Canned Carrots with Salt	Toasted Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	7.03% 6.82g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	4.94% 1.58g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	9.3% 1.58g	14.7% 2.5g	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	68.5% 89g	130g per day for Men 19-50 years
Sugars	68.4% 49.6g	14% 10.3g	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	19.8% 7.5g	38g per day for Men 19-50 years
Protein	23% 13g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Toasted Bread	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	58.4% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69% 11mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	172% 2.24mg	19% 0.24mg	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	34.3% 137μg	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	0.35% 0.32mg	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	2.56% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	7.6% 9.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Toasted Bread	Recommended Dietary Allowance
Calcium	50% 500mg	26.4% 264mg	1000mg per day for Men 19-50 years
Copper	231% 2.08mg	35% 0.32mg	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	81.7% 6.53mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	22.4% 94mg	420mg per day for Men 19-50 years
Manganese	391% 9mg	96% 2.2mg	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	43% 300mg	700mg per day for Men 19-50 years
Potassium	105% 3580mg	10.5% 356mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	97% 53.4μg	55μg per day for Men 19-50 years
Sodium	323% 4840mg	64% 960mg	1500mg per day for Men 19-50 years
Zinc	47.3% 5.2mg	21.3% 2.35mg	11mg per day for Men 19-50 years
Water	50.2% 1859g	1.05% 38.7g	3700g per day for Men 19-50 years

Canned Carrots With Salt VS Toasted Bread Nutrients Per 500 Kcal

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

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

• 500 calories of Canned Carrots with Salt have more Vitamin A, 3.7 times more Vitamin B5, 9.2 times more Vitamin B6, 1.3 times more Vitamin B9, 169 times more Vitamin C, 38.6 times more Vitamin E and 21.5 times more Vitamin K than Toasted Bread.
• While 500 kcal of Toasted Wheat Bread contain 1.9 times more Vitamin B1 than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Toasted Bread provide similar amounts of Vitamin B2 and Vitamin B3 per 500 calories.
• 500 calories of Toasted Bread have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Drained Canned Carrots with Salt as well as Toasted Wheat Bread have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Canned Carrots with Salt have 1.9 times more Calcium, 6.6 times more Copper, 2 times more Iron, 1.7 times more Magnesium, 4.1 times more Manganese, 1.6 times more Phosphorus, 10 times more Potassium, 5 times more Sodium, 2.2 times more Zinc and 48 times more Water than Toasted Bread.
• While 500 kcal of Toasted Wheat Bread contain 6.7 times more Selenium than Drained Canned Carrots with Salt.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Carrots with Salt have 1.2 times more Carbohydrate, 4.8 times more Sugars and 4 times more Fiber than Toasted Bread.
• While 500 kcal of Toasted Wheat Bread contain 1.6 times more Omega 6 and 1.6 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Toasted Bread offer comparable quantities of Energy and Omega 3 per 500 calories.
• 500 calories of Canned Carrots with Salt provide inadequate amounts of Omega 6