Comparing Nutrients in 500 calories Canned Carrots with Salt VS Crackers, melba toast, plain

Weight per 500 calories

• Canned Carrots with Salt: 2000g
• Crackers, melba toast, plain: 128g

Crackers, melba toast, plain have 15.6 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 Crackers, melba toast, plain?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Crackers, melba toast, plain	13%	8%	79%

Macro Nutrients

	Canned Carrots with Salt	Crackers, melba toast, plain	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	1.8% 0.57g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	9.3% 1.58g	9.13% 1.55g	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	75.5% 98g	130g per day for Men 19-50 years
Sugars	68.4% 49.6g	1.66% 1.2g	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	21.3% 8.08g	38g per day for Men 19-50 years
Protein	23% 13g	27.7% 15.5g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Crackers, melba toast, plain	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	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69% 11mg	33% 5.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	172% 2.24mg	9.66% 0.13mg	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	39.7% 159μg	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% 0mg	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	3.68% 0.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	0.96% 1.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Crackers, melba toast, plain	Recommended Dietary Allowance
Calcium	50% 500mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	231% 2.08mg	41% 0.37mg	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	59.3% 4.74mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	18% 75.6mg	420mg per day for Men 19-50 years
Manganese	391% 9mg	63% 1.45mg	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	36% 251mg	700mg per day for Men 19-50 years
Potassium	105% 3580mg	7.6% 259mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	81% 44.6μg	55μg per day for Men 19-50 years
Sodium	323% 4840mg	51% 767mg	1500mg per day for Men 19-50 years
Zinc	47.3% 5.2mg	23.4% 2.58mg	11mg per day for Men 19-50 years
Water	50.2% 1859g	0.18% 6.54g	3700g per day for Men 19-50 years

Canned Carrots With Salt VS Crackers, Melba Toast, Plain Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Carrots with Salt or Crackers, melba toast, plain?

Lets compare vitamin content per 500 calories of Canned Carrots with Salt vs Crackers, melba toast, plain:

• 500 calories of Canned Carrots with Salt have more Vitamin A, 1.7 times more Vitamin B2, 2.1 times more Vitamin B3, 3 times more Vitamin B5, 17.8 times more Vitamin B6, more Vitamin C, 26.8 times more Vitamin E and 169.9 times more Vitamin K than Crackers, melba toast, plain.
• While 500 kcal of Crackers, melba toast, plain contain 1.5 times more Vitamin B1 than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Crackers, melba toast, plain provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Crackers, melba toast, plain have insufficient amounts of Vitamin A, Vitamin B6, Vitamin C, Vitamin E and Vitamin K
• Both Drained Canned Carrots with Salt as well as Crackers, melba toast, plain have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Carrots with Salt vs Crackers, melba toast, plain:

• 500 calories of Canned Carrots with Salt have 4.2 times more Calcium, 5.6 times more Copper, 2.7 times more Iron, 2.1 times more Magnesium, 6.2 times more Manganese, 1.9 times more Phosphorus, 13.8 times more Potassium, 6.3 times more Sodium, 2 times more Zinc and 284.3 times more Water than Crackers, melba toast, plain.
• While 500 kcal of Crackers, melba toast, plain contain 5.6 times more Selenium than Drained Canned Carrots with Salt.
• 500 calories of Crackers, melba toast, plain lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Carrots with Salt have 2.4 times more Omega 3, 41.2 times more Sugars and 3.7 times more Fiber than Crackers, melba toast, plain.
• Both Canned Carrots with Salt and Crackers, melba toast, plain offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Crackers, melba toast, plain provide inadequate amounts of Omega 3
• Both Drained Canned Carrots with Salt as well as Crackers, melba toast, plain provide inadequate amounts of Omega 6 in 500 calories.