Comparing Nutrients in 500 calories Canned Carrots with Salt VS Dock

Weight per 500 calories

• Canned Carrots with Salt: 2000g
• Dock: 2273g

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 Dock?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Dock	30%	23%	47%

Macro Nutrients

	Canned Carrots with Salt	Dock	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	NA	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	NA	1.6g per day for Men 19-50 years
Omega 6	9.3% 1.58g	NA	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	56% 72.7g	130g per day for Men 19-50 years
Sugars	68.4% 49.6g	NA	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	173% 66g	38g per day for Men 19-50 years
Protein	23% 13g	81% 45.5g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Dock	Recommended Dietary Allowance
Vitamin A	1240% 11160μg	505% 4545μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	75.8% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	175% 2.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69% 11mg	71% 11.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	18.6% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	172% 2.24mg	213% 2.77mg	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	74% 295μg	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	1212% 1091mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Dock	Recommended Dietary Allowance
Calcium	50% 500mg	100% 1000mg	1000mg per day for Men 19-50 years
Copper	231% 2.08mg	331% 2.98mg	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	682% 54.5mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	557% 2341mg	420mg per day for Men 19-50 years
Manganese	391% 9mg	345% 7.93mg	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	205% 1432mg	700mg per day for Men 19-50 years
Potassium	105% 3580mg	261% 8864mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	37% 20.5μg	55μg per day for Men 19-50 years
Sodium	323% 4840mg	6.06% 91mg	1500mg per day for Men 19-50 years
Zinc	47.3% 5.2mg	41.3% 4.55mg	11mg per day for Men 19-50 years
Water	50.2% 1859g	57% 2114g	3700g per day for Men 19-50 years

Canned Carrots With Salt VS Dock Nutrients Per 500 Kcal

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

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

• 500 calories of Canned Carrots with Salt have 2.5 times more Vitamin A and 2.9 times more Vitamin B5 than Dock.
• While 500 kcal of Raw Dock contain 2.5 times more Vitamin B1, 3.8 times more Vitamin B2, 1.6 times more Vitamin B9 and 20.2 times more Vitamin C than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Dock provide similar amounts of Vitamin B3 and Vitamin B6 per 500 calories.
• Both Drained Canned Carrots with Salt as well as Raw Dock have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Canned Carrots with Salt have 53.2 times more Sodium than Dock.
• While 500 kcal of Raw Dock contain 2 times more Calcium, 1.4 times more Copper, 4.3 times more Iron, 14.6 times more Magnesium, 3 times more Phosphorus, 2.5 times more Potassium and 2.6 times more Selenium than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Dock contain similar levels of Manganese, Zinc and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Carrots with Salt have 1.5 times more Carbohydrate than Dock.
• While 500 kcal of Raw Dock contain 4.2 times more Fat, 2.2 times more Fiber and 3.6 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Dock offer comparable quantities of Energy per 500 calories.