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

Weight per 500 calories

• Canned Carrots with Liquids and Salt: 2174g
• Canned Mango Nectar: 980g

Canned Mango Nectar has 2.2 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 Mango Nectar?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Canned Mango Nectar	1%	1%	98%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Canned Mango Nectar	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.14% 3.04g	0.61% 0.59g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	4.9% 0.078g	1.6g per day for Men 19-50 years
Omega 6	7.16% 1.2g	0.17% 0.029g	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	99% 129g	130g per day for Men 19-50 years
Sugars	73.8% 53.5g	168% 122g	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	75% 54.5g	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	% 52g	g per day for Men 19-50 years
Sucrose	NA	% 10g	g per day for Men 19-50 years
Fiber	103% 39g	7.74% 2.94g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	1.93% 1.08g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Canned Mango Nectar	Recommended Dietary Allowance
Vitamin A	1481% 13326μg	38% 343μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.4% 0.41mg	2.45% 0.029mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	2.26% 0.029mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.2% 9.15mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	13.7% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	187% 2.43mg	11.3% 0.15mg	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	17% 68.6μg	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	166% 149mg	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	13.7% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	178% 213μg	6.54% 7.84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Canned Mango Nectar	Recommended Dietary Allowance
Calcium	67.4% 674mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	249% 2.24mg	16.3% 0.15mg	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	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	7% 29.4mg	420mg per day for Men 19-50 years
Manganese	425% 9.8mg	12% 0.27mg	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	2.8% 19.6mg	700mg per day for Men 19-50 years
Potassium	111% 3761mg	6.92% 235mg	3400mg per day for Men 19-50 years
Selenium	16% 8.7μg	7.13% 3.92μg	55μg per day for Men 19-50 years
Sodium	348% 5217mg	3.27% 49mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	54.6% 2022g	23% 849g	3700g per day for Men 19-50 years

Canned Carrots With Liquids And Salt VS Canned Mango Nectar Nutrients Per 500 Kcal

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

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

• 500 calories of Canned Carrots with Liquids and Salt have 38.8 times more Vitamin A, 14 times more Vitamin B1, 20 times more Vitamin B2, 11.7 times more Vitamin B3, 4.4 times more Vitamin B5, 16.6 times more Vitamin B6, 2.5 times more Vitamin B9, 7.7 times more Vitamin E and 27.2 times more Vitamin K than Canned Mango Nectar.
• While 500 kcal of Canned Mango Nectar contain 3.4 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• 500 calories of Canned Mango Nectar have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as Canned Mango Nectar 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 Mango Nectar:

• 500 calories of Canned Carrots with Liquids and Salt have 4 times more Calcium, 15.2 times more Copper, 3.2 times more Iron, 6.7 times more Magnesium, 35.6 times more Manganese, 22.2 times more Phosphorus, 16 times more Potassium, 2.2 times more Selenium, 106.4 times more Sodium, 32.2 times more Zinc and 2.4 times more Water than Canned Mango Nectar.
• 500 calories of Canned Mango Nectar lack sufficient amounts of Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Carrots with Liquids and Salt have 2.2 times more Omega 3, 13.3 times more Fiber and 11.7 times more Protein than Canned Mango Nectar.
• While 500 kcal of Canned Mango Nectar contain 2.3 times more Sugars than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Canned Mango Nectar offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Canned Mango Nectar provide inadequate amounts of Omega 3, Fiber and Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Canned Mango Nectar provide inadequate amounts of Omega 6 in 500 calories.