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

Weight per 500 calories

• Canned Carrots with Liquids and Salt: 2174g
• Prune puree: 195g

Prune puree has 11.2 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.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Prune puree	3%	1%	96%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Prune puree	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.14% 3.04g	0.4% 0.39g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0.097% 0.031g	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	97% 127g	130g per day for Men 19-50 years
Sugars	73.8% 53.5g	105% 76g	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	37.3% 27g	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	% 43.4g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	103% 39g	17% 6.42g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	7.3% 4.1g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Prune puree	Recommended Dietary Allowance
Vitamin A	1481% 13326μg	21.6% 195μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.4% 0.41mg	6.5% 0.078mg	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	30.4% 4.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	16.7% 0.84mg	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	9.3% 8.37mg	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	Prune puree	Recommended Dietary Allowance
Calcium	67.4% 674mg	6.03% 60.3mg	1000mg per day for Men 19-50 years
Copper	249% 2.24mg	NA	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	68% 5.45mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	NA	420mg per day for Men 19-50 years
Manganese	425% 9.8mg	NA	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	20% 140mg	700mg per day for Men 19-50 years
Potassium	111% 3761mg	48.8% 1658mg	3400mg per day for Men 19-50 years
Selenium	16% 8.7μg	NA	55μg per day for Men 19-50 years
Sodium	348% 5217mg	3% 44.7mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	NA	11mg per day for Men 19-50 years
Water	54.6% 2022g	1.58% 58.4g	3700g per day for Men 19-50 years

Canned Carrots With Liquids And Salt VS Prune Puree Nutrients Per 500 Kcal

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

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

• 500 calories of Canned Carrots with Liquids and Salt have 68.5 times more Vitamin A, 5.3 times more Vitamin B1, 1.9 times more Vitamin B3, 3.6 times more Vitamin B5 and 5.2 times more Vitamin C than Prune puree.
• 500 calories of Prune puree have insufficient amounts of Vitamin B1 and Vitamin C

Comparing minerals per 500 calories for Canned Carrots with Liquids and Salt vs Prune puree:

• 500 calories of Canned Carrots with Liquids and Salt have 11.2 times more Calcium, 2.1 times more Iron, 3.1 times more Phosphorus, 2.3 times more Potassium, 116.6 times more Sodium and 34.6 times more Water than Prune puree.
• 500 calories of Prune puree lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Carrots with Liquids and Salt have 6.1 times more Fiber and 3.1 times more Protein than Prune puree.
• While 500 kcal of Prune puree contain 1.4 times more Sugars than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Prune puree offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Prune puree provide inadequate amounts of Protein