Comparing Nutrients in 500 calories Canned Carrots with Salt VS Elderberries

Weight per 500 calories

• Canned Carrots with Salt: 2000g
• Elderberries: 685g

Raw Elderberries have 2.9 times more energy per unit of mass than Drained Canned Carrots with Salt, which is average 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 Elderberries?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Elderberries	3%	6%	91%

Macro Nutrients

	Canned Carrots with Salt	Elderberries	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	3.53% 3.42g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	36.4% 0.58g	1.6g per day for Men 19-50 years
Omega 6	9.3% 1.58g	6.53% 1.1g	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	97% 126g	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	126% 48g	38g per day for Men 19-50 years
Protein	23% 13g	8.07% 4.52g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Elderberries	Recommended Dietary Allowance
Vitamin A	1240% 11160μg	23% 205μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	31.6% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69% 11mg	21.4% 3.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	19% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	172% 2.24mg	121% 1.58mg	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	10.3% 41μg	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	274% 247mg	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	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	Elderberries	Recommended Dietary Allowance
Calcium	50% 500mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	231% 2.08mg	46.4% 0.42mg	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	137% 11mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	8.15% 34.2mg	420mg per day for Men 19-50 years
Manganese	391% 9mg	NA	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	38% 267mg	700mg per day for Men 19-50 years
Potassium	105% 3580mg	56.4% 1918mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	7.47% 4.1μg	55μg per day for Men 19-50 years
Sodium	323% 4840mg	2.74% 41mg	1500mg per day for Men 19-50 years
Zinc	47.3% 5.2mg	6.85% 0.75mg	11mg per day for Men 19-50 years
Water	50.2% 1859g	14.8% 547g	3700g per day for Men 19-50 years

Canned Carrots With Salt VS Elderberries Nutrients Per 500 Kcal

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

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

• 500 calories of Canned Carrots with Salt have 54.3 times more Vitamin A, 1.5 times more Vitamin B2, 3.2 times more Vitamin B3, 2.8 times more Vitamin B5, 1.4 times more Vitamin B6 and 4.4 times more Vitamin B9 than Elderberries.
• While 500 kcal of Raw Elderberries contain 1.3 times more Vitamin B1 and 4.6 times more Vitamin C than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt as well as Raw Elderberries have insufficient amounts of Vitamin B12 in 500 calories.

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

• 500 calories of Canned Carrots with Salt have 1.9 times more Calcium, 5 times more Copper, 4.7 times more Magnesium, 1.8 times more Phosphorus, 1.9 times more Potassium, 1.9 times more Selenium, 117.8 times more Sodium, 6.9 times more Zinc and 3.4 times more Water than Elderberries.
• Both Canned Carrots with Salt and Elderberries contain similar levels of Iron per 500 calories.
• 500 calories of Elderberries lack sufficient amounts of Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Carrots with Salt have 2.8 times more Protein than Elderberries.
• While 500 kcal of Raw Elderberries contain 2.6 times more Omega 3 and 1.6 times more Fiber than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Elderberries offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Elderberries provide inadequate amounts of Protein
• Both Drained Canned Carrots with Salt as well as Raw Elderberries provide inadequate amounts of Omega 6 in 500 calories.