Comparing Nutrients in 500 calories Canned Carrots with Salt VS Dried Japanese Chestnuts

Weight per 500 calories

• Canned Carrots with Salt: 2000g
• Dried Japanese Chestnuts: 139g

Dried Japanese Chestnuts have 14.4 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.

Which food has more nutrients per 500 calories - Canned Carrots with Salt or Dried Japanese Chestnuts?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Dried Japanese Chestnuts	6%	3%	91%

Macro Nutrients

	Canned Carrots with Salt	Dried Japanese Chestnuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	1.78% 1.72g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	0.79% 0.25g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	2.7% 0.043g	1.6g per day for Men 19-50 years
Omega 6	9.3% 1.58g	2.35% 0.4g	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	87% 113g	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	NA	38g per day for Men 19-50 years
Protein	23% 13g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Dried Japanese Chestnuts	Recommended Dietary Allowance
Vitamin A	1240% 11160μg	0.62% 5.56μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69% 11mg	30.4% 4.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	172% 2.24mg	70.4% 0.92mg	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	38% 151μg	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	95% 85mg	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	Dried Japanese Chestnuts	Recommended Dietary Allowance
Calcium	50% 500mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	231% 2.08mg	202% 1.82mg	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	58.7% 4.7mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	391% 9mg	224% 5.15mg	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	33.5% 235mg	700mg per day for Men 19-50 years
Potassium	105% 3580mg	31.4% 1067mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	NA	55μg per day for Men 19-50 years
Sodium	323% 4840mg	3.15% 47.2mg	1500mg per day for Men 19-50 years
Zinc	47.3% 5.2mg	32.4% 3.57mg	11mg per day for Men 19-50 years
Water	50.2% 1859g	0.37% 14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Carrots with Salt vs Dried Japanese Chestnuts:

• Drained Canned Carrots with Salt have 2008.8 times more Vitamin A, 2.3 times more Vitamin B3, 4 times more Vitamin B5 and 2.4 times more Vitamin B6 than Dried Japanese Chestnuts.
• While Dried Japanese Chestnuts contain 3.1 times more Vitamin B1 and 1.6 times more Vitamin C than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt and Dried Japanese Chestnuts have similar amounts of Vitamin B2 and Vitamin B9 per 500 kcal.
• Both Drained Canned Carrots with Salt as well as Dried Japanese Chestnuts have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Carrots with Salt vs Dried Japanese Chestnuts:

• Drained Canned Carrots with Salt have 5 times more Calcium, 2.7 times more Iron, 1.7 times more Manganese, 2 times more Phosphorus, 3.4 times more Potassium, 102.5 times more Sodium, 1.5 times more Zinc and 134.4 times more Water than Dried Japanese Chestnuts.
• Both Drained Canned Carrots with Salt and Dried Japanese Chestnuts have similar amounts of Copper and Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Drained Canned Carrots with Salt have 5.1 times more Omega 3, 4 times more Omega 6 and 1.8 times more Protein than Dried Japanese Chestnuts.
• Both Drained Canned Carrots with Salt and Dried Japanese Chestnuts have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Drained Canned Carrots with Salt as well as Dried Japanese Chestnuts have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.