Comparing Nutrients in 500 calories Canned Carrots with Salt VS Rose-apples

Weight per 500 calories

• Canned Carrots with Salt: 2000g
• Rose-apples: 2000g

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 Rose-apples?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Rose-apples	9%	10%	81%

Macro Nutrients

	Canned Carrots with Salt	Rose-apples	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	NA	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	NA	1.6g per day for Men 19-50 years
Omega 6	9.3% 1.58g	NA	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	87.7% 114g	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	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Rose-apples	Recommended Dietary Allowance
Vitamin A	1240% 11160μg	37.8% 340μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69% 11mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	172% 2.24mg	NA	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	NA	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	496% 446mg	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	Rose-apples	Recommended Dietary Allowance
Calcium	50% 500mg	58% 580mg	1000mg per day for Men 19-50 years
Copper	231% 2.08mg	35.6% 0.32mg	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	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	391% 9mg	25.2% 0.58mg	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	23% 160mg	700mg per day for Men 19-50 years
Potassium	105% 3580mg	72.4% 2460mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	NA	55μg per day for Men 19-50 years
Sodium	323% 4840mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	47.3% 5.2mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	50.2% 1859g	50.3% 1860g	3700g per day for Men 19-50 years

Canned Carrots With Salt VS Rose-apples Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Canned Carrots with Salt vs Rose-apples:

• 500 calories of Canned Carrots with Salt have 32.8 times more Vitamin A than Rose-apples.
• While 500 kcal of Raw Rose-apples contain 1.4 times more Vitamin B3 and 8.3 times more Vitamin C than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Rose-apples provide similar amounts of Vitamin B1 and Vitamin B2 per 500 calories.
• Both Drained Canned Carrots with Salt as well as Raw Rose-apples have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Canned Carrots with Salt vs Rose-apples:

• 500 calories of Canned Carrots with Salt have 6.5 times more Copper, 9.1 times more Iron, 1.6 times more Magnesium, 15.5 times more Manganese, 3 times more Phosphorus, 1.5 times more Potassium, more Sodium and 4.3 times more Zinc than Rose-apples.
• Both Canned Carrots with Salt and Rose-apples contain similar levels of Calcium and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• Both Drained Canned Carrots with Salt and Raw Rose-apples have similar amounts of macro-nutrients per 500 kcal
• Both Canned Carrots with Salt and Rose-apples offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.