Comparing Nutrients in 500 calories Canned Carrots with Salt VS Onion Powder

Weight per 500 calories

• Canned Carrots with Salt: 2000g
• Onion Powder: 147g

Onion Powder Spices have 13.6 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 Onion Powder?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Onion Powder	11%	3%	86%

Macro Nutrients

	Canned Carrots with Salt	Onion Powder	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	1.57% 1.52g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	1.37% 0.022g	1.6g per day for Men 19-50 years
Omega 6	9.3% 1.58g	2.2% 0.37g	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	89.2% 116g	130g per day for Men 19-50 years
Sugars	68.4% 49.6g	13.4% 9.72g	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	3.38% 2.45g	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	% 1.07g	g per day for Men 19-50 years
Sucrose	NA	% 5.67g	g per day for Men 19-50 years
Fiber	79% 30g	58.7% 22.3g	38g per day for Men 19-50 years
Protein	23% 13g	27.3% 15.3g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Onion Powder	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	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	9.02% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69% 11mg	2.94% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	21.5% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	172% 2.24mg	81% 1.05mg	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	23.5% 94μg	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	38% 34.3mg	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	2.64% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Onion Powder	Recommended Dietary Allowance
Calcium	50% 500mg	56.3% 563mg	1000mg per day for Men 19-50 years
Copper	231% 2.08mg	96% 0.87mg	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	71.5% 5.7mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	39.4% 166mg	420mg per day for Men 19-50 years
Manganese	391% 9mg	83% 1.9mg	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	67.4% 472mg	700mg per day for Men 19-50 years
Potassium	105% 3580mg	42.5% 1444mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	323% 4840mg	7.14% 107mg	1500mg per day for Men 19-50 years
Zinc	47.3% 5.2mg	54% 5.94mg	11mg per day for Men 19-50 years
Water	50.2% 1859g	0.21% 7.9g	3700g per day for Men 19-50 years

Canned Carrots With Salt VS Onion Powder Nutrients Per 500 Kcal

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

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

• 500 calories of Canned Carrots with Salt have more Vitamin A, 5.1 times more Vitamin B2, 23.5 times more Vitamin B3, 2.5 times more Vitamin B5, 2.1 times more Vitamin B6, 1.9 times more Vitamin B9, 1.6 times more Vitamin C, 37.4 times more Vitamin E and 32.6 times more Vitamin K than Onion Powder.
• While 500 kcal of Onion Powder Spices contain 1.9 times more Vitamin B1 than Drained Canned Carrots with Salt.
• 500 calories of Onion Powder have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Drained Canned Carrots with Salt as well as Onion Powder Spices have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Canned Carrots with Salt have 2.4 times more Copper, 2.2 times more Iron, 4.7 times more Manganese, 2.5 times more Potassium, 45.2 times more Sodium and 235.2 times more Water than Onion Powder.
• While 500 kcal of Onion Powder Spices contain 2.6 times more Selenium than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Onion Powder contain similar levels of Calcium, Magnesium, Phosphorus and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Carrots with Salt have 10 times more Omega 3, 5.1 times more Sugars and 1.3 times more Fiber than Onion Powder.
• Both Canned Carrots with Salt and Onion Powder offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Onion Powder provide inadequate amounts of Omega 3
• Both Drained Canned Carrots with Salt as well as Onion Powder Spices provide inadequate amounts of Omega 6 in 500 calories.