Comparing Nutrients in 500 calories Canned Carrots with Liquids and Salt VS Rose-apples

Weight per 500 calories

• Canned Carrots with Liquids and Salt: 2174g
• Rose-apples: 2000g

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

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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Rose-apples	9%	10%	81%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Rose-apples	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.14% 3.04g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	NA	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	87.7% 114g	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	NA	38g per day for Men 19-50 years
Protein	22.5% 12.6g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Rose-apples	Recommended Dietary Allowance
Vitamin A	1481% 13326μg	37.8% 340μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.4% 0.41mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.2% 9.15mg	100% 16mg	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	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	48.3% 43.5mg	496% 446mg	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	Rose-apples	Recommended Dietary Allowance
Calcium	67.4% 674mg	58% 580mg	1000mg per day for Men 19-50 years
Copper	249% 2.24mg	35.6% 0.32mg	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	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	425% 9.8mg	25.2% 0.58mg	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	23% 160mg	700mg per day for Men 19-50 years
Potassium	111% 3761mg	72.4% 2460mg	3400mg per day for Men 19-50 years
Selenium	16% 8.7μg	NA	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	11% 1.2mg	11mg per day for Men 19-50 years
Water	54.6% 2022g	50.3% 1860g	3700g per day for Men 19-50 years

Canned Carrots With Liquids And Salt VS Rose-apples Nutrients Per 500 Kcal

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

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

• 500 calories of Canned Carrots with Liquids and Salt have 39.2 times more Vitamin A than Rose-apples.
• While 500 kcal of Raw Rose-apples contain 1.7 times more Vitamin B3 and 10.3 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Rose-apples provide similar amounts of Vitamin B1 and Vitamin B2 per 500 calories.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Rose-apples have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Canned Carrots with Liquids and Salt vs Rose-apples:

• 500 calories of Canned Carrots with Liquids and Salt have 7 times more Copper, 8.1 times more Iron, 2 times more Magnesium, 16.9 times more Manganese, 2.7 times more Phosphorus, 1.5 times more Potassium, more Sodium and 5.3 times more Zinc than Rose-apples.
• Both Canned Carrots with Liquids and Salt and Rose-apples contain similar levels of Calcium and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• Both Canned Carrots Solids and Liquids with Salt and Raw Rose-apples have similar amounts of macro-nutrients per 500 kcal
• Both Canned Carrots with Liquids and Salt and Rose-apples offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.