Comparing Nutrients in 500 calories Canned Carrots with Liquids and Salt VS Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops

Weight per 500 calories

• Canned Carrots with Liquids and Salt: 2174g
• Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops: 2381g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 500 calories - Canned Carrots with Liquids and Salt or Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops	0%	0%	100%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops	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	NA	1.6g per day for Men 19-50 years
Omega 6	7.16% 1.2g	NA	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	94% 122g	130g per day for Men 19-50 years
Sugars	73.8% 53.5g	50% 36g	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	11% 8.1g	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	% 11g	g per day for Men 19-50 years
Sucrose	NA	% 16.7g	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	Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops	Recommended Dietary Allowance
Vitamin A	1481% 13326μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.4% 0.41mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.2% 9.15mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	187% 2.43mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	48.3% 43.5mg	275% 248mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	106% 16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	178% 213μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops	Recommended Dietary Allowance
Calcium	67.4% 674mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	249% 2.24mg	0% 0mg	0.9mg per day for Men 19-50 years
Fluoride	NA	53% 2117μg	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	199% 16mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	425% 9.8mg	0% 0mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	111% 3761mg	7.7% 262mg	3400mg per day for Men 19-50 years
Selenium	16% 8.7μg	NA	55μg per day for Men 19-50 years
Sodium	348% 5217mg	16% 238mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	102% 11mg	11mg per day for Men 19-50 years
Water	54.6% 2022g	60.5% 2239g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Carrots with Liquids and Salt vs Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops:

• Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops contain 5.7 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.

Comparing minerals per 500 calories for Canned Carrots with Liquids and Salt vs Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops:

• Canned Carrots Solids and Liquids with Salt have more Calcium, more Copper, 8.2 times more Magnesium, more Manganese, more Phosphorus, 14.4 times more Potassium and 21.9 times more Sodium than Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops.
• While Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops contain 1.4 times more Iron and 1.8 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops have similar amounts of Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Carrots Solids and Liquids with Salt have 1.5 times more Sugars, more Fiber and more Protein than Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops.
• Both Canned Carrots Solids and Liquids with Salt and Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Canned Carrots Solids and Liquids with Salt as well as Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.