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

Weight per 500 calories

• Boiled Carrots: 1429g
• Canned Carrots with Liquids and Salt: 2174g

Boiled Carrots have 1.5 times more energy per 100g than Canned Carrots with Liquids and Salt. It has low energy density when compared to other foods. Canned Carrots Solids and Liquids with Salt having very low energy density.

Which food has more nutrients per 500 calories - Boiled Carrots or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Boiled Carrots	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.65% 2.57g	3.14% 3.04g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	7.16% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	89.8% 117g	130g per day for Men 19-50 years
Sugars	68% 49.3g	73.8% 53.5g	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	7.1% 5.14g	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	% 5.7g	NA	g per day for Men 19-50 years
Sucrose	% 38.6g	NA	g per day for Men 19-50 years
Fiber	113% 43g	103% 39g	38g per day for Men 19-50 years
Protein	19.4% 11g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	1352% 12171μg	1481% 13326μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.6% 0.94mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.4% 0.63mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.6% 9.2mg	57.2% 9.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.3% 3.3mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	187% 2.43mg	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	50% 200μg	43.5% 174μg	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	57% 51.4mg	48.3% 43.5mg	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	98% 14.7mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	178% 213μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	43% 429mg	67.4% 674mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	249% 2.24mg	0.9mg per day for Men 19-50 years
Fluoride	17% 679μg	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	60.7% 4.86mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	425% 9.8mg	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	61.2% 429mg	62% 435mg	700mg per day for Men 19-50 years
Potassium	99% 3357mg	111% 3761mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	16% 8.7μg	55μg per day for Men 19-50 years
Sodium	55.2% 829mg	348% 5217mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	35% 1288g	54.6% 2022g	3700g per day for Men 19-50 years

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

• Boiled and Drained Carrots have 2.3 times more Vitamin B1 than Canned Carrots Solids and Liquids with Salt.
• Both Boiled and Drained Carrots and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K per 500 kcal.
• Both Boiled and Drained Carrots as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Canned Carrots Solids and Liquids with Salt contain 1.6 times more Calcium, 9.2 times more Copper, 2.3 times more Iron, 1.4 times more Magnesium, 4.4 times more Manganese, 6.3 times more Sodium, 2.2 times more Zinc and 1.6 times more Water than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Canned Carrots Solids and Liquids with Salt have similar amounts of Phosphorus, Potassium and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Carrots Solids and Liquids with Salt contain 12.2 times more Omega 3 than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 500 kcal.
• Both Boiled and Drained Carrots as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.