Comparing Nutrients in 500 calories Canned Carrots with Liquids and Salt VS Apples

Weight per 500 calories

• Canned Carrots with Liquids and Salt: 2174g
• Apples: 962g

Raw Apples with skin have 2.3 times more energy per unit of mass than Canned Carrots Solids and Liquids with Salt, which is low 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 Apples?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Apples	2%	3%	95%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Apples	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.14% 3.04g	1.7% 1.63g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	5.4% 0.087g	1.6g per day for Men 19-50 years
Omega 6	7.16% 1.2g	2.43% 0.41g	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	102% 133g	130g per day for Men 19-50 years
Sugars	73.8% 53.5g	138% 100g	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	78.2% 56.7g	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	% 23.4g	g per day for Men 19-50 years
Sucrose	NA	% 20g	g per day for Men 19-50 years
Fiber	103% 39g	60.7% 23g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	4.46% 2.5g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Apples	Recommended Dietary Allowance
Vitamin A	1481% 13326μg	3.2% 29μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.4% 0.41mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.2% 9.15mg	5.47% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	187% 2.43mg	30.3% 0.39mg	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	7.2% 29μg	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	49% 44.2mg	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	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	178% 213μg	17.6% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Apples	Recommended Dietary Allowance
Calcium	67.4% 674mg	5.77% 57.7mg	1000mg per day for Men 19-50 years
Copper	249% 2.24mg	29% 0.26mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.79% 31.7μg	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	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	425% 9.8mg	14.6% 0.34mg	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	15% 106mg	700mg per day for Men 19-50 years
Potassium	111% 3761mg	30.3% 1029mg	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	0.64% 9.6mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	3.5% 0.38mg	11mg per day for Men 19-50 years
Water	54.6% 2022g	22.2% 823g	3700g per day for Men 19-50 years

Canned Carrots With Liquids And Salt VS Apples Nutrients Per 500 Kcal

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

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

• 500 calories of Canned Carrots with Liquids and Salt have 462 times more Vitamin A, 2.5 times more Vitamin B1, 2.3 times more Vitamin B2, 10.5 times more Vitamin B3, 5.2 times more Vitamin B5, 6.2 times more Vitamin B6, 6 times more Vitamin B9, 9.2 times more Vitamin E and 10.1 times more Vitamin K than Apples.
• Both Canned Carrots with Liquids and Salt and Apples provide similar amounts of Vitamin C per 500 calories.
• 500 calories of Apples have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin B9
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Apples with skin 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 Apples:

• 500 calories of Canned Carrots with Liquids and Salt have 11.7 times more Calcium, 8.6 times more Copper, 9.8 times more Iron, 4.1 times more Magnesium, 29.1 times more Manganese, 4.1 times more Phosphorus, 3.7 times more Potassium, more Selenium, 542.6 times more Sodium, 16.4 times more Zinc and 2.5 times more Water than Apples.
• 500 calories of Apples lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Carrots with Liquids and Salt have 2 times more Omega 3, 1.7 times more Fiber and 5 times more Protein than Apples.
• While 500 kcal of Raw Apples with skin contain 1.9 times more Sugars than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Apples offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Apples provide inadequate amounts of Omega 3 and Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Apples with skin provide inadequate amounts of Omega 6 in 500 calories.