Comparing Nutrients in 500 calories Canned Carrots with Salt VS Waffles, gluten-free, frozen, ready-to-heat

Weight per 500 calories

• Canned Carrots with Salt: 2000g
• Waffles, gluten-free, frozen, ready-to-heat: 190g

Waffles, gluten-free, frozen, ready-to-heat have 10.5 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 Waffles, gluten-free, frozen, ready-to-heat?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%

Macro Nutrients

	Canned Carrots with Salt	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	17.3% 17g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	4.64% 1.5g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	91% 1.46g	1.6g per day for Men 19-50 years
Omega 6	9.3% 1.58g	18% 3.03g	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	63% 82g	130g per day for Men 19-50 years
Sugars	68.4% 49.6g	4.54% 3.3g	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	1.3% 0.95g	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	% 0.82g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	79% 30g	7% 2.66g	38g per day for Men 19-50 years
Protein	23% 13g	9.23% 5.17g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Waffles, gluten-free, frozen, ready-to-heat	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	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	5.85% 0.076mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69% 11mg	21.4% 3.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	172% 2.24mg	9.8% 0.13mg	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	3.8% 15.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	212% 5.1μg	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	12% 1.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	17.6% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	50% 500mg	7.6% 76mg	1000mg per day for Men 19-50 years
Copper	231% 2.08mg	19% 0.17mg	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	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	391% 9mg	64.6% 1.5mg	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	98% 683mg	700mg per day for Men 19-50 years
Potassium	105% 3580mg	6.93% 236mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	1.4% 0.76μg	55μg per day for Men 19-50 years
Sodium	323% 4840mg	64% 960mg	1500mg per day for Men 19-50 years
Zinc	47.3% 5.2mg	8.64% 0.95mg	11mg per day for Men 19-50 years
Water	50.2% 1859g	2.23% 82.5g	3700g per day for Men 19-50 years

Canned Carrots With Salt VS Waffles, Gluten-free, Frozen, Ready-to-heat Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Carrots with Salt or Waffles, gluten-free, frozen, ready-to-heat?

Lets compare vitamin content per 500 calories of Canned Carrots with Salt vs Waffles, gluten-free, frozen, ready-to-heat:

• 500 calories of Canned Carrots with Salt have more Vitamin A, 2.4 times more Vitamin B1, 7.9 times more Vitamin B2, 3.2 times more Vitamin B3, 3 times more Vitamin B5, 17.6 times more Vitamin B6, 11.8 times more Vitamin B9, more Vitamin C, 8.1 times more Vitamin E and 9.3 times more Vitamin K than Waffles, gluten-free, frozen, ready-to-heat.
• While 500 kcal of Waffles, gluten-free, frozen, ready-to-heat contain more Vitamin B12 than Drained Canned Carrots with Salt.
• 500 calories of Canned Carrots with Salt have insufficient amounts of Vitamin B12
• 500 calories of Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B6, Vitamin B9 and Vitamin C
• Both Drained Canned Carrots with Salt as well as Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Carrots with Salt vs Waffles, gluten-free, frozen, ready-to-heat:

• 500 calories of Canned Carrots with Salt have 6.6 times more Calcium, 12.3 times more Copper, 10.7 times more Iron, 2.7 times more Magnesium, 6.1 times more Manganese, 15.2 times more Potassium, 10.5 times more Selenium, 5 times more Sodium, 5.5 times more Zinc and 22.5 times more Water than Waffles, gluten-free, frozen, ready-to-heat.
• While 500 kcal of Waffles, gluten-free, frozen, ready-to-heat contain 1.4 times more Phosphorus than Drained Canned Carrots with Salt.
• 500 calories of Waffles, gluten-free, frozen, ready-to-heat lack sufficient amounts of Calcium, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Carrots with Salt have 1.4 times more Carbohydrate, 15.1 times more Sugars, 11.3 times more Fiber and 2.5 times more Protein than Waffles, gluten-free, frozen, ready-to-heat.
• While 500 kcal of Waffles, gluten-free, frozen, ready-to-heat contain 4.4 times more Fat, 6.7 times more Omega 3 and 1.9 times more Omega 6 than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Waffles, gluten-free, frozen, ready-to-heat offer comparable quantities of Energy per 500 calories.
• 500 calories of Canned Carrots with Salt provide inadequate amounts of Omega 6
• 500 calories of Waffles, gluten-free, frozen, ready-to-heat provide inadequate amounts of Fiber and Protein