Comparing Nutrients in 500 calories Canned Carrots with Salt VS Oats

Weight per 500 calories

• Canned Carrots with Salt: 2000g
• Oats: 129g

Oats 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 Oats?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Oats	17%	16%	67%

Macro Nutrients

	Canned Carrots with Salt	Oats	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	9.14% 8.87g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	4.9% 1.56g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	8.9% 0.14g	1.6g per day for Men 19-50 years
Omega 6	9.3% 1.58g	18.3% 3.1g	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	65.5% 85g	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	36% 13.6g	38g per day for Men 19-50 years
Protein	23% 13g	38.8% 21.7g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Oats	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	81.7% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69% 11mg	7.72% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	34.7% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	172% 2.24mg	11.8% 0.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	94% 28μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	45% 180μg	18% 72μg	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	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	Oats	Recommended Dietary Allowance
Calcium	50% 500mg	6.94% 69.4mg	1000mg per day for Men 19-50 years
Copper	231% 2.08mg	89.4% 0.8mg	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	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	54% 228mg	420mg per day for Men 19-50 years
Manganese	391% 9mg	275% 6.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 206μg	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	96% 672mg	700mg per day for Men 19-50 years
Potassium	105% 3580mg	16.2% 551mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	59.4% 32.6μg	55μg per day for Men 19-50 years
Sodium	323% 4840mg	0.17% 2.57mg	1500mg per day for Men 19-50 years
Zinc	47.3% 5.2mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	50.2% 1859g	0.29% 10.6g	3700g per day for Men 19-50 years

Canned Carrots With Salt VS Oats Nutrients Per 500 Kcal

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

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

• 500 calories of Canned Carrots with Salt have more Vitamin A, 3.4 times more Vitamin B2, 8.9 times more Vitamin B3, 1.6 times more Vitamin B5, 14.6 times more Vitamin B6, 2.5 times more Vitamin B9 and more Vitamin C than Oats.
• While 500 kcal of Oats contain 2.7 times more Vitamin B1 than Drained Canned Carrots with Salt.
• 500 calories of Oats have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Drained Canned Carrots with Salt as well as Oats have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Canned Carrots with Salt have 7.2 times more Calcium, 2.6 times more Copper, 2.1 times more Iron, 1.4 times more Manganese, 6.5 times more Potassium, 1882.8 times more Sodium and 175.9 times more Water than Oats.
• While 500 kcal of Oats contain 1.4 times more Magnesium, 1.4 times more Phosphorus and 4.1 times more Selenium than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Oats contain similar levels of Zinc per 500 calories.
• 500 calories of Oats lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Carrots with Salt have 1.5 times more Omega 3, 1.3 times more Carbohydrate and 2.2 times more Fiber than Oats.
• While 500 kcal of Oats contain 2 times more Omega 6 and 1.7 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Oats offer comparable quantities of Energy per 500 calories.
• 500 calories of Canned Carrots with Salt provide inadequate amounts of Omega 6
• 500 calories of Oats provide inadequate amounts of Omega 3