Comparing Nutrients in 500 calories Canned Carrots with Liquids and Salt VS Formulated bar, POWER BAR, chocolate

Weight per 500 calories

• Canned Carrots with Liquids and Salt: 2174g
• Formulated bar, POWER BAR, chocolate: 138g

Formulated bar, POWER BAR, chocolate has 15.8 times more energy per unit of mass than Canned Carrots Solids and Liquids with Salt, which is high 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 Formulated bar, POWER BAR, chocolate?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Formulated bar, POWER BAR, chocolate	16%	8%	76%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Formulated bar, POWER BAR, chocolate	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.14% 3.04g	4.4% 4.3g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	5.7% 1.8g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	2.15% 0.034g	1.6g per day for Men 19-50 years
Omega 6	7.16% 1.2g	4.58% 0.78g	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	73.8% 96g	130g per day for Men 19-50 years
Sugars	73.8% 53.5g	57% 41.4g	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	30.4% 22g	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	% 16.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.72g	g per day for Men 19-50 years
Fiber	103% 39g	20.7% 7.85g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	35% 19.5g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Formulated bar, POWER BAR, chocolate	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	925% 11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	203% 2.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.2% 9.15mg	281% 45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	438% 22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	187% 2.43mg	233% 3.03mg	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	212% 847μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	321% 7.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	48.3% 43.5mg	141% 127mg	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	76% 11.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	178% 213μg	1.26% 1.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Formulated bar, POWER BAR, chocolate	Recommended Dietary Allowance
Calcium	67.4% 674mg	69.4% 694mg	1000mg per day for Men 19-50 years
Copper	249% 2.24mg	219% 1.97mg	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	201% 16mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	81.3% 342mg	420mg per day for Men 19-50 years
Manganese	425% 9.8mg	96% 2.2mg	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	121% 846mg	700mg per day for Men 19-50 years
Potassium	111% 3761mg	14.7% 499mg	3400mg per day for Men 19-50 years
Selenium	16% 8.7μg	19.5% 10.7μg	55μg per day for Men 19-50 years
Sodium	348% 5217mg	28.3% 424mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	125% 13.7mg	11mg per day for Men 19-50 years
Water	54.6% 2022g	0.37% 13.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Carrots with Liquids and Salt vs Formulated bar, POWER BAR, chocolate:

• Canned Carrots Solids and Liquids with Salt have more Vitamin A, 1.4 times more Vitamin E and 140.6 times more Vitamin K than Formulated bar, POWER BAR, chocolate.
• While Formulated bar, POWER BAR, chocolate contains 26.9 times more Vitamin B1, 4.5 times more Vitamin B2, 4.9 times more Vitamin B3, 7.2 times more Vitamin B5, 4.9 times more Vitamin B9, more Vitamin B12 and 2.9 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Formulated bar, POWER BAR, chocolate have similar amounts of Vitamin B6 per 500 kcal.
• Both Canned Carrots Solids and Liquids with Salt as well as Formulated bar, POWER BAR, chocolate have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Carrots with Liquids and Salt vs Formulated bar, POWER BAR, chocolate:

• Canned Carrots Solids and Liquids with Salt have 4.4 times more Manganese, 7.5 times more Potassium, 12.3 times more Sodium and 149.3 times more Water than Formulated bar, POWER BAR, chocolate.
• While Formulated bar, POWER BAR, chocolate contains 1.4 times more Iron, 1.7 times more Magnesium, 1.9 times more Phosphorus and 2.2 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Formulated bar, POWER BAR, chocolate have similar amounts of Calcium, Copper and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Carrots Solids and Liquids with Salt have 5.1 times more Omega 3, 1.6 times more Omega 6, 1.2 times more Carbohydrate, 1.3 times more Sugars and 5 times more Fiber than Formulated bar, POWER BAR, chocolate.
• While Formulated bar, POWER BAR, chocolate contains 3.3 times more Saturated Fat and 1.5 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Formulated bar, POWER BAR, chocolate have similar amounts of Energy per 500 kcal.
• Both Canned Carrots Solids and Liquids with Salt as well as Formulated bar, POWER BAR, chocolate have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.