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

Weight per 500 calories

• Canned Carrots with Liquids and Salt: 2174g
• Nectarines: 1136g

Raw Nectarines have 1.9 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 Nectarines?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Nectarines	9%	6%	85%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Nectarines	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.14% 3.04g	3.75% 3.64g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0.89% 0.28g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	1.42% 0.023g	1.6g per day for Men 19-50 years
Omega 6	7.16% 1.2g	7.4% 1.26g	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	92% 120g	130g per day for Men 19-50 years
Sugars	73.8% 53.5g	124% 89.7g	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	21.5% 15.6g	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	% 18g	g per day for Men 19-50 years
Sucrose	NA	% 55.3g	g per day for Men 19-50 years
Fiber	103% 39g	51% 19.3g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Nectarines	Recommended Dietary Allowance
Vitamin A	1481% 13326μg	21.5% 193μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.4% 0.41mg	32% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	23.6% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.2% 9.15mg	80% 12.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	42% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	187% 2.43mg	22% 0.28mg	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	14.2% 57μg	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	68% 61.4mg	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	58.3% 8.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	178% 213μg	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Nectarines	Recommended Dietary Allowance
Calcium	67.4% 674mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	249% 2.24mg	109% 0.98mg	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	39.8% 3.2mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	24.4% 102mg	420mg per day for Men 19-50 years
Manganese	425% 9.8mg	26.7% 0.61mg	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	42.2% 295mg	700mg per day for Men 19-50 years
Potassium	111% 3761mg	67% 2284mg	3400mg per day for Men 19-50 years
Selenium	16% 8.7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	348% 5217mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	17.6% 1.93mg	11mg per day for Men 19-50 years
Water	54.6% 2022g	27% 995g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Canned Carrots with Liquids and Salt have 69 times more Vitamin A, 1.9 times more Vitamin B2, 1.4 times more Vitamin B5, 8.6 times more Vitamin B6, 3.1 times more Vitamin B9, 1.8 times more Vitamin E and 8.5 times more Vitamin K than Nectarines.
• While 500 kcal of Raw Nectarines contain 1.4 times more Vitamin B3 and 1.4 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Nectarines provide similar amounts of Vitamin B1 per 500 calories.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Nectarines 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 Nectarines:

• 500 calories of Canned Carrots with Liquids and Salt have 9.9 times more Calcium, 2.3 times more Copper, 3.6 times more Iron, 1.9 times more Magnesium, 15.9 times more Manganese, 1.5 times more Phosphorus, 1.6 times more Potassium, more Selenium, more Sodium, 3.3 times more Zinc and 2 times more Water than Nectarines.
• 500 calories of Nectarines lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Carrots with Liquids and Salt have 7.7 times more Omega 3 and 2 times more Fiber than Nectarines.
• While 500 kcal of Raw Nectarines contain 1.7 times more Sugars than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Nectarines offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Nectarines provide inadequate amounts of Omega 3
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Nectarines provide inadequate amounts of Omega 6 in 500 calories.