Comparing Nutrients in 500 calories Canned Carrots with Salt VS Frozen Okra

Weight per 500 calories

• Canned Carrots with Salt: 2000g
• Frozen Okra: 1667g

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 Frozen Okra?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Frozen Okra	19%	6%	75%

Macro Nutrients

	Canned Carrots with Salt	Frozen Okra	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	4.3% 4.17g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	1.04% 0.017g	1.6g per day for Men 19-50 years
Omega 6	9.3% 1.58g	6.37% 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	85% 111g	130g per day for Men 19-50 years
Sugars	68.4% 49.6g	68.3% 49.5g	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	96% 36.7g	38g per day for Men 19-50 years
Protein	23% 13g	50.3% 28g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Frozen Okra	Recommended Dietary Allowance
Vitamin A	1240% 11160μg	33.3% 300μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	124% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	135% 1.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69% 11mg	73.8% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	72% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	172% 2.24mg	54% 0.7mg	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	617% 2467μg	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	230% 207mg	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	36.7% 5.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	686% 823μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Frozen Okra	Recommended Dietary Allowance
Calcium	50% 500mg	135% 1350mg	1000mg per day for Men 19-50 years
Copper	231% 2.08mg	154% 1.4mg	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	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	171% 717mg	420mg per day for Men 19-50 years
Manganese	391% 9mg	633% 14.6mg	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	100% 700mg	700mg per day for Men 19-50 years
Potassium	105% 3580mg	103% 3517mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	323% 4840mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	47.3% 5.2mg	80.3% 8.83mg	11mg per day for Men 19-50 years
Water	50.2% 1859g	41% 1514g	3700g per day for Men 19-50 years

Canned Carrots With Salt VS Frozen Okra Nutrients Per 500 Kcal

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

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

• 500 calories of Canned Carrots with Salt have 37.2 times more Vitamin A, 3.2 times more Vitamin B6 and 2.7 times more Vitamin E than Frozen Okra.
• While 500 kcal of Frozen Okra, Unprepared contain 4.1 times more Vitamin B1, 2.9 times more Vitamin B2, 1.3 times more Vitamin B5, 13.7 times more Vitamin B9, 3.8 times more Vitamin C and 4.2 times more Vitamin K than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Frozen Okra provide similar amounts of Vitamin B3 per 500 calories.
• Both Drained Canned Carrots with Salt as well as Frozen Okra, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Canned Carrots with Salt have 1.5 times more Copper, 1.3 times more Iron, 96.8 times more Sodium and 1.2 times more Water than Frozen Okra.
• While 500 kcal of Frozen Okra, Unprepared contain 2.7 times more Calcium, 4.5 times more Magnesium, 1.6 times more Manganese, 1.5 times more Phosphorus and 1.7 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Frozen Okra contain similar levels of Potassium and Selenium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Carrots with Salt have 13.2 times more Omega 3 than Frozen Okra.
• While 500 kcal of Frozen Okra, Unprepared contain 2.2 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Frozen Okra offer comparable quantities of Energy, Carbohydrate, Sugars and Fiber per 500 calories.
• 500 calories of Frozen Okra provide inadequate amounts of Omega 3
• Both Drained Canned Carrots with Salt as well as Frozen Okra, Unprepared provide inadequate amounts of Omega 6 in 500 calories.