Comparing Nutrients in 500 calories Canned Carrots with Salt VS Dried Spearmint

Weight per 500 calories

• Canned Carrots with Salt: 2000g
• Dried Spearmint: 175g

Dried Spearmint has 11.4 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.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Dried Spearmint	23%	16%	61%

Macro Nutrients

	Canned Carrots with Salt	Dried Spearmint	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	8.65% 2.77g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	306% 4.9g	1.6g per day for Men 19-50 years
Omega 6	9.3% 1.58g	4.6% 0.78g	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	70.2% 91g	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	138% 52.3g	38g per day for Men 19-50 years
Protein	23% 13g	62.4% 35g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Dried Spearmint	Recommended Dietary Allowance
Vitamin A	1240% 11160μg	103% 928μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	42% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	192% 2.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69% 11mg	72% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	49% 2.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	172% 2.24mg	348% 4.52mg	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	232% 930μg	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	Dried Spearmint	Recommended Dietary Allowance
Calcium	50% 500mg	261% 2611mg	1000mg per day for Men 19-50 years
Copper	231% 2.08mg	301% 2.7mg	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	1918% 153mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	251% 1056mg	420mg per day for Men 19-50 years
Manganese	391% 9mg	876% 20mg	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	69% 484mg	700mg per day for Men 19-50 years
Potassium	105% 3580mg	99% 3375mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	NA	55μg per day for Men 19-50 years
Sodium	323% 4840mg	40.2% 604mg	1500mg per day for Men 19-50 years
Zinc	47.3% 5.2mg	38.4% 4.23mg	11mg per day for Men 19-50 years
Water	50.2% 1859g	0.54% 20g	3700g per day for Men 19-50 years

Canned Carrots With Salt VS Dried Spearmint Nutrients Per 500 Kcal

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

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

• 500 calories of Canned Carrots with Salt have 12 times more Vitamin A and more Vitamin C than Dried Spearmint.
• While 500 kcal of Dried Spearmint contain 1.4 times more Vitamin B1, 4.2 times more Vitamin B2, 2 times more Vitamin B6 and 5.2 times more Vitamin B9 than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Dried Spearmint provide similar amounts of Vitamin B3 and Vitamin B5 per 500 calories.
• 500 calories of Dried Spearmint have insufficient amounts of Vitamin C
• Both Drained Canned Carrots with Salt as well as Dried Spearmint have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Canned Carrots with Salt have 8 times more Sodium, 1.2 times more Zinc and 93.8 times more Water than Dried Spearmint.
• While 500 kcal of Dried Spearmint contain 5.2 times more Calcium, 1.3 times more Copper, 12 times more Iron, 6.6 times more Magnesium and 2.2 times more Manganese than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Dried Spearmint contain similar levels of Phosphorus and Potassium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Carrots with Salt have 1.2 times more Carbohydrate than Dried Spearmint.
• While 500 kcal of Dried Spearmint contain 2.8 times more Fat, 22.3 times more Omega 3, 1.7 times more Fiber and 2.7 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Dried Spearmint offer comparable quantities of Energy per 500 calories.
• Both Drained Canned Carrots with Salt as well as Dried Spearmint provide inadequate amounts of Omega 6 in 500 calories.