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

Weight per 500 calories

• Canned Carrots with Liquids and Salt: 2174g
• Canned Applesauce: 1191g

Applesauce, canned with no added sugar has 1.8 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 Canned Applesauce?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Canned Applesauce	1%	2%	97%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Canned Applesauce	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.14% 3.04g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	7.16% 1.2g	0.84% 0.14g	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	103% 134g	130g per day for Men 19-50 years
Sugars	73.8% 53.5g	154% 112g	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	97% 70g	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	% 27.4g	g per day for Men 19-50 years
Sucrose	NA	% 13.5g	g per day for Men 19-50 years
Fiber	103% 39g	34.5% 13g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	3.6% 2.02g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Canned Applesauce	Recommended Dietary Allowance
Vitamin A	1481% 13326μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.4% 0.41mg	25.8% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.2% 9.15mg	6.25% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	9.76% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	187% 2.43mg	24.7% 0.32mg	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	8.93% 35.7μg	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	13.2% 12mg	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	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	178% 213μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Canned Applesauce	Recommended Dietary Allowance
Calcium	67.4% 674mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	249% 2.24mg	35.7% 0.32mg	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	34.2% 2.74mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	425% 9.8mg	13% 0.3mg	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	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	111% 3761mg	26% 881mg	3400mg per day for Men 19-50 years
Selenium	16% 8.7μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	348% 5217mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	54.6% 2022g	28.4% 1050g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Canned Carrots with Liquids and Salt have 1119.4 times more Vitamin A, 1.3 times more Vitamin B1, 1.6 times more Vitamin B2, 9.2 times more Vitamin B3, 6.2 times more Vitamin B5, 7.6 times more Vitamin B6, 4.9 times more Vitamin B9, 3.7 times more Vitamin C, 8.3 times more Vitamin E and 35.8 times more Vitamin K than Canned Applesauce.
• 500 calories of Canned Applesauce have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as Applesauce, canned with no added sugar 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 Canned Applesauce:

• 500 calories of Canned Carrots with Liquids and Salt have 14.2 times more Calcium, 7 times more Copper, 4.1 times more Iron, 5.5 times more Magnesium, 32.9 times more Manganese, 7.3 times more Phosphorus, 4.3 times more Potassium, 2.4 times more Selenium, 219.1 times more Sodium, 17.7 times more Zinc and 1.9 times more Water than Canned Applesauce.
• 500 calories of Canned Applesauce lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Carrots with Liquids and Salt have 4.9 times more Omega 3, 3 times more Fiber and 6.2 times more Protein than Canned Applesauce.
• While 500 kcal of Applesauce, canned with no added sugar contain 2.1 times more Sugars than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Canned Applesauce offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Canned Applesauce provide inadequate amounts of Omega 3 and Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Applesauce, canned with no added sugar provide inadequate amounts of Omega 6 in 500 calories.