Comparing Nutrients in 500 calories Canned Carrots with Liquids and Salt VS Pickled Cabbage, Japanese Style

Weight per 500 calories

• Canned Carrots with Liquids and Salt: 2174g
• Pickled Cabbage, Japanese Style: 1667g

Pickled Fresh Japanese Style Cabbage has 1.3 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.

Which food has more nutrients per 500 calories - Canned Carrots with Liquids and Salt or Pickled Cabbage, Japanese Style?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Pickled Cabbage, Japanese Style	21%	3%	76%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Pickled Cabbage, Japanese Style	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% 1.67g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	7.16% 1.2g	1.86% 0.32g	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	72.7% 95g	130g per day for Men 19-50 years
Sugars	73.8% 53.5g	30% 21.7g	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	136% 51.7g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	47.6% 26.7g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Pickled Cabbage, Japanese Style	Recommended Dietary Allowance
Vitamin A	1481% 13326μg	16.7% 150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.4% 0.41mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	51.3% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.2% 9.15mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	67.3% 3.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	187% 2.43mg	128% 1.67mg	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	175% 700μg	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% 11.7mg	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	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	178% 213μg	1749% 2098μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Pickled Cabbage, Japanese Style	Recommended Dietary Allowance
Calcium	67.4% 674mg	80% 800mg	1000mg per day for Men 19-50 years
Copper	249% 2.24mg	46.3% 0.42mg	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	102% 8.17mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	425% 9.8mg	172% 3.97mg	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	102% 717mg	700mg per day for Men 19-50 years
Potassium	111% 3761mg	418% 14217mg	3400mg per day for Men 19-50 years
Selenium	16% 8.7μg	30.3% 16.7μg	55μg per day for Men 19-50 years
Sodium	348% 5217mg	308% 4617mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	30.3% 3.33mg	11mg per day for Men 19-50 years
Water	54.6% 2022g	41% 1523g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Carrots with Liquids and Salt vs Pickled Cabbage, Japanese Style:

• Canned Carrots Solids and Liquids with Salt have 88.8 times more Vitamin A, more Vitamin B1, 3.1 times more Vitamin B3, 1.5 times more Vitamin B6, 3.7 times more Vitamin C and 7.9 times more Vitamin E than Pickled Fresh Japanese Style Cabbage.
• While Pickled Fresh Japanese Style Cabbage contains 4 times more Vitamin B9 and 9.8 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Pickled Fresh Japanese Style Cabbage have similar amounts of Vitamin B2 and Vitamin B5 per 500 kcal.
• Both Canned Carrots Solids and Liquids with Salt as well as Pickled Fresh Japanese Style Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Carrots with Liquids and Salt vs Pickled Cabbage, Japanese Style:

• Canned Carrots Solids and Liquids with Salt have 5.4 times more Copper, 1.4 times more Iron, 2.5 times more Manganese, 1.9 times more Zinc and 1.3 times more Water than Pickled Fresh Japanese Style Cabbage.
• While Pickled Fresh Japanese Style Cabbage contains 1.6 times more Phosphorus, 3.8 times more Potassium and 1.9 times more Selenium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Pickled Fresh Japanese Style Cabbage have similar amounts of Calcium, Magnesium and Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Carrots Solids and Liquids with Salt have 3.8 times more Omega 6, 1.2 times more Carbohydrate and 2.5 times more Sugars than Pickled Fresh Japanese Style Cabbage.
• While Pickled Fresh Japanese Style Cabbage contains 2.4 times more Omega 3, 1.3 times more Fiber and 2.1 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Pickled Fresh Japanese Style Cabbage have similar amounts of Energy per 500 kcal.
• Both Canned Carrots Solids and Liquids with Salt as well as Pickled Fresh Japanese Style Cabbage have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.