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

Weight per 500 calories

• Canned Carrots with Liquids and Salt: 2174g
• Oats: 129g

Oats have 16.9 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 Oats?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Oats	17%	16%	67%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Oats	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.14% 3.04g	9.14% 8.87g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	4.9% 1.56g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	8.9% 0.14g	1.6g per day for Men 19-50 years
Omega 6	7.16% 1.2g	18.3% 3.1g	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	65.5% 85g	130g per day for Men 19-50 years
Sugars	73.8% 53.5g	NA	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	36% 13.6g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	38.8% 21.7g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Oats	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	81.7% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.2% 9.15mg	7.72% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	34.7% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	187% 2.43mg	11.8% 0.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	94% 28μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.5% 174μg	18% 72μg	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	0% 0mg	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	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	Oats	Recommended Dietary Allowance
Calcium	67.4% 674mg	6.94% 69.4mg	1000mg per day for Men 19-50 years
Copper	249% 2.24mg	89.4% 0.8mg	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	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	54% 228mg	420mg per day for Men 19-50 years
Manganese	425% 9.8mg	275% 6.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 206μg	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	96% 672mg	700mg per day for Men 19-50 years
Potassium	111% 3761mg	16.2% 551mg	3400mg per day for Men 19-50 years
Selenium	16% 8.7μg	59.4% 32.6μg	55μg per day for Men 19-50 years
Sodium	348% 5217mg	0.17% 2.57mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	54.6% 2022g	0.29% 10.6g	3700g per day for Men 19-50 years

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

• Canned Carrots Solids and Liquids with Salt have more Vitamin A, 3.3 times more Vitamin B2, 7.4 times more Vitamin B3, 1.7 times more Vitamin B5, 15.9 times more Vitamin B6, 2.4 times more Vitamin B9 and more Vitamin C than Oats.
• While Oats contain 2.4 times more Vitamin B1 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Oats 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 Oats:

• Canned Carrots Solids and Liquids with Salt have 9.7 times more Calcium, 2.8 times more Copper, 1.9 times more Iron, 1.5 times more Manganese, 6.8 times more Potassium, 2029.6 times more Sodium, 1.2 times more Zinc and 191.3 times more Water than Oats.
• While Oats contain 1.5 times more Phosphorus and 3.8 times more Selenium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Oats have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Carrots Solids and Liquids with Salt have 1.2 times more Omega 3, 1.4 times more Carbohydrate and 2.9 times more Fiber than Oats.
• While Oats contain 2.9 times more Fat, 2.6 times more Omega 6 and 1.7 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Oats have similar amounts of Energy per 500 kcal.
• Both Canned Carrots Solids and Liquids with Salt as well as Oats have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.