Comparing Nutrients in 500 calories Carrots VS Canned Vegetable Juice Cocktail

Weight per 500 calories

• Carrots: 1220g
• Canned Vegetable Juice Cocktail: 2273g

Carrots have 1.9 times more energy per 100g than Canned Vegetable Juice Cocktail. It has low energy density when compared to other foods. Canned Vegetable Juice Cocktail having very low energy density.

Which food has more nutrients per 500 calories - Carrots or Canned Vegetable Juice Cocktail?

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Canned Vegetable Juice Cocktail	17%	13%	70%

Macro Nutrients

	Carrots	Canned Vegetable Juice Cocktail	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.93g	7.26% 7.05g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	6.25% 2g	32g per day for Men 19-50 years
Omega 3	1.52% 0.024g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	7.17% 1.2g	8.56% 1.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	67.7% 88g	130g per day for Men 19-50 years
Sugars	79.7% 58g	89% 64.5g	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	9.25% 6.7g	44% 32g	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	% 7.2g	% 31g	g per day for Men 19-50 years
Sucrose	% 43.8g	% 1.6g	g per day for Men 19-50 years
Fiber	90% 34g	30% 11.4g	38g per day for Men 19-50 years
Protein	20.3% 11.3g	37.7% 21g	56g per day for Men 19-50 years

Vitamins

	Carrots	Canned Vegetable Juice Cocktail	Recommended Dietary Allowance
Vitamin A	1131% 10183μg	88.4% 795μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.8mg	95% 1.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.4% 0.71mg	57.7% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.6% 3.33mg	113% 5.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.7mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	90% 27μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	58% 232μg	119% 477μg	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	80% 72mg	1371% 1234mg	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	53.7% 8.05mg	155% 23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	116% 139μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Canned Vegetable Juice Cocktail	Recommended Dietary Allowance
Calcium	40.2% 402mg	32% 318mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	172% 1.55mg	0.9mg per day for Men 19-50 years
Fluoride	0.98% 39μg	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	45.7% 3.66mg	79.5% 6.36mg	8mg per day for Men 19-50 years
Magnesium	35% 146mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	76% 1.74mg	79% 1.8mg	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% 427mg	61.7% 432mg	700mg per day for Men 19-50 years
Potassium	115% 3902mg	124% 4205mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	8.26% 4.55μg	55μg per day for Men 19-50 years
Sodium	56% 841mg	256% 3841mg	1500mg per day for Men 19-50 years
Zinc	26.6% 2.93mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	29% 1077g	57.8% 2138g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Carrots vs Canned Vegetable Juice Cocktail:

• Raw Carrots have 12.8 times more Vitamin A than Canned Vegetable Juice Cocktail.
• While Canned Vegetable Juice Cocktail contains 1.4 times more Vitamin B1, 1.4 times more Vitamin B3, 1.7 times more Vitamin B5, 2.1 times more Vitamin B9, 17.2 times more Vitamin C and 2.9 times more Vitamin E than Raw Carrots.
• Both Raw Carrots and Canned Vegetable Juice Cocktail have similar amounts of Vitamin B2, Vitamin B6 and Vitamin K per 500 kcal.
• Both Raw Carrots as well as Canned Vegetable Juice Cocktail have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Carrots vs Canned Vegetable Juice Cocktail:

• Raw Carrots have 1.3 times more Calcium than Canned Vegetable Juice Cocktail.
• While Canned Vegetable Juice Cocktail contains 2.8 times more Copper, 1.7 times more Iron, 1.7 times more Magnesium, 3.7 times more Selenium, 4.6 times more Sodium and 2 times more Water than Raw Carrots.
• Both Raw Carrots and Canned Vegetable Juice Cocktail have similar amounts of Manganese, Phosphorus, Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Carrots have 1.3 times more Carbohydrate and 3 times more Fiber than Canned Vegetable Juice Cocktail.
• While Canned Vegetable Juice Cocktail contains 2.4 times more Fat, 5.1 times more Saturated Fat, 11.2 times more Omega 3, 4.7 times more Fructose and 1.9 times more Protein than Raw Carrots.
• Both Raw Carrots and Canned Vegetable Juice Cocktail have similar amounts of Energy, Omega 6 and Sugars per 500 kcal.
• Both Raw Carrots as well as Canned Vegetable Juice Cocktail have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.