Comparing Nutrients in 500 calories Canned Carrots with Salt VS Boiled Lentils

Weight per 500 calories

• Canned Carrots with Salt: 2000g
• Boiled Lentils: 431g

Boiled Lentils have 4.6 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 Boiled Lentils?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Boiled Lentils	30%	3%	67%

Macro Nutrients

	Canned Carrots with Salt	Boiled Lentils	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	1.7% 1.64g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	9.97% 0.16g	1.6g per day for Men 19-50 years
Omega 6	9.3% 1.58g	3.47% 0.59g	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	66.7% 86.8g	130g per day for Men 19-50 years
Sugars	68.4% 49.6g	10.7% 7.76g	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	89.6% 34g	38g per day for Men 19-50 years
Protein	23% 13g	69.4% 39g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Boiled Lentils	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	60.7% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	24.2% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69% 11mg	28.6% 4.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	55% 2.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	172% 2.24mg	59% 0.77mg	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	195% 780μg	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	7.2% 6.47mg	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	3.16% 0.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	6.1% 7.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Boiled Lentils	Recommended Dietary Allowance
Calcium	50% 500mg	8.2% 82mg	1000mg per day for Men 19-50 years
Copper	231% 2.08mg	120% 1.1mg	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	179% 14.4mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	37% 155mg	420mg per day for Men 19-50 years
Manganese	391% 9mg	93% 2.13mg	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	111% 776mg	700mg per day for Men 19-50 years
Potassium	105% 3580mg	46.8% 1591mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	323% 4840mg	0.57% 8.62mg	1500mg per day for Men 19-50 years
Zinc	47.3% 5.2mg	49.8% 5.47mg	11mg per day for Men 19-50 years
Water	50.2% 1859g	8.1% 300g	3700g per day for Men 19-50 years

Canned Carrots With Salt VS Boiled Lentils Nutrients Per 500 Kcal

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

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

• 500 calories of Canned Carrots with Salt have more Vitamin A, 1.9 times more Vitamin B2, 2.4 times more Vitamin B3, 2.9 times more Vitamin B6, 8.4 times more Vitamin C, 31.2 times more Vitamin E and 26.7 times more Vitamin K than Boiled Lentils.
• While 500 kcal of Boiled Lentils contain 2 times more Vitamin B1 and 4.3 times more Vitamin B9 than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Boiled Lentils provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Boiled Lentils have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Drained Canned Carrots with Salt as well as Boiled Lentils have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Canned Carrots with Salt have 6.1 times more Calcium, 1.9 times more Copper, 4.2 times more Manganese, 2.3 times more Potassium, 561.4 times more Sodium and 6.2 times more Water than Boiled Lentils.
• While 500 kcal of Boiled Lentils contain 1.6 times more Phosphorus and 1.5 times more Selenium than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Boiled Lentils contain similar levels of Iron, Magnesium and Zinc per 500 calories.
• 500 calories of Boiled Lentils lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Carrots with Salt have 1.4 times more Omega 3, 1.3 times more Carbohydrate and 6.4 times more Sugars than Boiled Lentils.
• While 500 kcal of Boiled Lentils contain 3 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Boiled Lentils offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Boiled Lentils provide inadequate amounts of Omega 3
• Both Drained Canned Carrots with Salt as well as Boiled Lentils provide inadequate amounts of Omega 6 in 500 calories.