Comparing Nutrients in 500 calories Canned Carrots with Liquids and Salt VS Rum 40%

Weight per 500 calories

• Canned Carrots with Liquids and Salt: 2174g
• Rum 40%: 217g

80 Proof Distilled Rum has 10 times more energy per unit of mass than Canned Carrots Solids and Liquids with Salt, which is above average in comparison to other foods. Canned Carrots with Liquids and Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Canned Carrots with Liquids and Salt or Rum 40%?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Rum 40%	0%	0%	0%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Rum 40%	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.14% 3.04g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0% 0g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	7.16% 1.2g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.8% 117g	0% 0g	130g per day for Men 19-50 years
Sugars	73.8% 53.5g	0% 0g	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	103% 39g	0% 0g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Rum 40%	Recommended Dietary Allowance
Vitamin A	1481% 13326μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.4% 0.41mg	1.44% 0.017mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.2% 9.15mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	187% 2.43mg	0% 0mg	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	43.5% 174μg	0% 0μg	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	48.3% 43.5mg	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	106% 16mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	178% 213μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Rum 40%	Recommended Dietary Allowance
Calcium	67.4% 674mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	249% 2.24mg	12% 0.11mg	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	141% 11.3mg	3.25% 0.26mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	425% 9.8mg	1.7% 0.039mg	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	62% 435mg	1.55% 11mg	700mg per day for Men 19-50 years
Potassium	111% 3761mg	0.13% 4.33mg	3400mg per day for Men 19-50 years
Selenium	16% 8.7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	348% 5217mg	0.14% 2.16mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	1.38% 0.15mg	11mg per day for Men 19-50 years
Water	54.6% 2022g	3.9% 144g	3700g per day for Men 19-50 years

Canned Carrots With Liquids And Salt VS Rum 40% Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Carrots with Liquids and Salt or Rum 40%?

Lets compare vitamin content per 500 calories of Canned Carrots with Liquids and Salt vs Rum 40%:

• 500 calories of Canned Carrots with Liquids and Salt have more Vitamin A, 23.9 times more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Rum 40%.
• 500 calories of Rum 40% have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as 80 Proof Distilled Rum have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Carrots with Liquids and Salt vs Rum 40%:

• 500 calories of Canned Carrots with Liquids and Salt have more Calcium, 20.7 times more Copper, 43.5 times more Iron, more Magnesium, 251.1 times more Manganese, 40.2 times more Phosphorus, 868.8 times more Potassium, more Selenium, 2410.4 times more Sodium, 41.6 times more Zinc and 14 times more Water than Rum 40%.
• 500 calories of Rum 40% lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Carrots with Liquids and Salt have more Omega 3, more Carbohydrate, more Sugars, more Fiber and more Protein than Rum 40%.
• Both Canned Carrots with Liquids and Salt and Rum 40% offer comparable quantities of Energy per 500 calories.
• 500 calories of Rum 40% provide inadequate amounts of Omega 3, Carbohydrate, Fiber and Protein
• Both Canned Carrots Solids and Liquids with Salt as well as 80 Proof Distilled Rum provide inadequate amounts of Omega 6 in 500 calories.