Comparing Nutrients in 500 calories Canned Carrots with Salt VS Crackers, flavored, fish-shaped

Weight per 500 calories

• Canned Carrots with Salt: 2000g
• Crackers, flavored, fish-shaped: 108g

Crackers, flavored, fish-shaped have 18.5 times more energy per unit of mass than Drained Canned Carrots with Salt, which is very 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 Crackers, flavored, fish-shaped?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Crackers, flavored, fish-shaped	9%	34%	57%

Macro Nutrients

	Canned Carrots with Salt	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	19.7% 19g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	6.95% 2.22g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	28.4% 0.45g	1.6g per day for Men 19-50 years
Omega 6	9.3% 1.58g	22% 3.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	85.2% 111g	54.6% 71g	130g per day for Men 19-50 years
Sugars	68.4% 49.6g	1.76% 1.27g	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	0.13% 0.097g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	79% 30g	8.8% 3.35g	38g per day for Men 19-50 years
Protein	23% 13g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Vitamin A	1240% 11160μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	73% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69% 11mg	43.3% 6.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	14.3% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	172% 2.24mg	7.06% 0.092mg	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	41.3% 165μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	60% 54mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	99% 15mg	26.5% 3.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Calcium	50% 500mg	8.96% 89.6mg	1000mg per day for Men 19-50 years
Copper	231% 2.08mg	16% 0.14mg	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	62% 4.95mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	391% 9mg	26.5% 0.61mg	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	25.8% 180mg	700mg per day for Men 19-50 years
Potassium	105% 3580mg	7.1% 242mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	7.85% 4.3μg	55μg per day for Men 19-50 years
Sodium	323% 4840mg	70% 1048mg	1500mg per day for Men 19-50 years
Zinc	47.3% 5.2mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	50.2% 1859g	0.1% 3.7g	3700g per day for Men 19-50 years

Canned Carrots With Salt VS Crackers, Flavored, Fish-shaped Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Carrots with Salt or Crackers, flavored, fish-shaped?

Lets compare vitamin content per 500 calories of Canned Carrots with Salt vs Crackers, flavored, fish-shaped:

• 500 calories of Canned Carrots with Salt have 1.6 times more Vitamin B3, 3.8 times more Vitamin B5, 24.4 times more Vitamin B6, 3.7 times more Vitamin E and 6.6 times more Vitamin K than Crackers, flavored, fish-shaped.
• While 500 kcal of Crackers, flavored, fish-shaped contain 2.4 times more Vitamin B1 than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Crackers, flavored, fish-shaped provide similar amounts of Vitamin B2 and Vitamin B9 per 500 calories.
• 500 calories of Crackers, flavored, fish-shaped have insufficient amounts of Vitamin B6

Comparing minerals per 500 calories for Canned Carrots with Salt vs Crackers, flavored, fish-shaped:

• 500 calories of Canned Carrots with Salt have 5.6 times more Calcium, 14.4 times more Copper, 2.6 times more Iron, 5.9 times more Magnesium, 14.8 times more Manganese, 2.7 times more Phosphorus, 14.8 times more Potassium, 1.9 times more Selenium, 4.6 times more Sodium, 4.4 times more Zinc and 503.3 times more Water than Crackers, flavored, fish-shaped.
• 500 calories of Crackers, flavored, fish-shaped lack sufficient amounts of Calcium, Magnesium, Potassium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Carrots with Salt have 1.6 times more Carbohydrate, 38.9 times more Sugars and 9 times more Fiber than Crackers, flavored, fish-shaped.
• While 500 kcal of Crackers, flavored, fish-shaped contain 5 times more Fat, 2.1 times more Omega 3 and 2.4 times more Omega 6 than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Crackers, flavored, fish-shaped offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Canned Carrots with Salt provide inadequate amounts of Omega 6
• 500 calories of Crackers, flavored, fish-shaped provide inadequate amounts of Fiber