Comparing Nutrients in 500 calories Canned Carrots with Liquids and Salt VS Unenriched Bleached 13% Protein White (industrial) Wheat Flour

Weight per 500 calories

• Canned Carrots with Liquids and Salt: 2174g
• Unenriched Bleached 13% Protein White (industrial) Wheat Flour: 138g

Unenriched Bleached 13% Protein White (industrial) Wheat Flour has 15.7 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 Unenriched Bleached 13% Protein White (industrial) Wheat Flour?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Unenriched Bleached 13% Protein White (industrial) Wheat Flour	15%	4%	81%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Unenriched Bleached 13% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.14% 3.04g	1.97% 1.9g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	1.47% 0.023g	1.6g per day for Men 19-50 years
Omega 6	7.16% 1.2g	5.4% 0.92g	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	76.7% 100g	130g per day for Men 19-50 years
Sugars	73.8% 53.5g	2.1% 1.5g	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	0.057% 0.041g	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	% 0.041g	g per day for Men 19-50 years
Sucrose	NA	% 0.22g	g per day for Men 19-50 years
Fiber	103% 39g	8.72% 3.3g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	32.2% 18g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Unenriched Bleached 13% Protein White (industrial) Wheat Flour	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	22.3% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	7.65% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.2% 9.15mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	10.7% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	187% 2.43mg	4.8% 0.062mg	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	10.7% 43μg	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	0.46% 0.069mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	178% 213μg	0.35% 0.41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Unenriched Bleached 13% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Calcium	67.4% 674mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	249% 2.24mg	28.7% 0.26mg	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	21.8% 1.74mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	11.5% 48.3mg	420mg per day for Men 19-50 years
Manganese	425% 9.8mg	37.5% 0.86mg	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	23.5% 164mg	700mg per day for Men 19-50 years
Potassium	111% 3761mg	5.2% 177mg	3400mg per day for Men 19-50 years
Selenium	16% 8.7μg	65.8% 36μg	55μg per day for Men 19-50 years
Sodium	348% 5217mg	0.18% 2.76mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	54.6% 2022g	0.48% 17.7g	3700g per day for Men 19-50 years

Canned Carrots With Liquids And Salt VS Unenriched Bleached 13% Protein White (industrial) Wheat Flour Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Carrots with Liquids and Salt or Unenriched Bleached 13% Protein White (industrial) Wheat Flour?

Lets compare vitamin content per 500 calories of Canned Carrots with Liquids and Salt vs Unenriched Bleached 13% Protein White (industrial) Wheat Flour:

• 500 calories of Canned Carrots with Liquids and Salt have more Vitamin A, 1.5 times more Vitamin B1, 5.9 times more Vitamin B2, 5.5 times more Vitamin B3, 5.7 times more Vitamin B5, 39.2 times more Vitamin B6, 4.1 times more Vitamin B9, more Vitamin C, 229.8 times more Vitamin E and 514.1 times more Vitamin K than Unenriched Bleached 13% Protein White (industrial) Wheat Flour.
• 500 calories of Unenriched Bleached 13% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B6, Vitamin C, Vitamin E and Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as Unenriched Bleached 13% Protein White (industrial) Wheat Flour 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 Unenriched Bleached 13% Protein White (industrial) Wheat Flour:

• 500 calories of Canned Carrots with Liquids and Salt have 20.3 times more Calcium, 8.7 times more Copper, 6.5 times more Iron, 4 times more Magnesium, 11.4 times more Manganese, 2.6 times more Phosphorus, 21.3 times more Potassium, 1888.7 times more Sodium, 2.9 times more Zinc and 114.2 times more Water than Unenriched Bleached 13% Protein White (industrial) Wheat Flour.
• While 500 kcal of Unenriched Bleached 13% Protein White (industrial) Wheat Flour contain 4.2 times more Selenium than Canned Carrots Solids and Liquids with Salt.
• 500 calories of Unenriched Bleached 13% Protein White (industrial) Wheat Flour lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Carrots with Liquids and Salt have 7.4 times more Omega 3, 35.2 times more Sugars and 11.8 times more Fiber than Unenriched Bleached 13% Protein White (industrial) Wheat Flour.
• While 500 kcal of Unenriched Bleached 13% Protein White (industrial) Wheat Flour contain 1.4 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Unenriched Bleached 13% Protein White (industrial) Wheat Flour offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Unenriched Bleached 13% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3 and Fiber
• Both Canned Carrots Solids and Liquids with Salt as well as Unenriched Bleached 13% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 6 in 500 calories.