Comparing Nutrients in 500 calories Croutons, plain VS Canned Carrots with Salt

Weight per 500 calories

• Croutons, plain: 123g
• Canned Carrots with Salt: 2000g

Croutons, plain have 16.3 times more energy per 100g than Canned Carrots with Salt. It has very high energy density when compared to other foods. Drained Canned Carrots with Salt having very low energy density.

Which food has more nutrients per 500 calories - Croutons, plain or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Croutons, plain	12%	15%	73%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Croutons, plain	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.36% 8.1g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	5.8% 1.86g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	5.37% 0.086g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	8.7% 1.48g	9.3% 1.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.5% 90g	85.2% 111g	130g per day for Men 19-50 years
Sugars	NA	68.4% 49.6g	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	16.5% 6.27g	79% 30g	38g per day for Men 19-50 years
Protein	26% 14.6g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Croutons, plain	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	1240% 11160μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.8% 0.77mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.7% 0.33mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.8% 6.7mg	69% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.53mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.46% 0.032mg	172% 2.24mg	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	40.5% 162μg	45% 180μg	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	0% 0mg	60% 54mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	99% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Croutons, plain	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	9.34% 93mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	231% 2.08mg	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	62.7% 5mg	160% 13mg	8mg per day for Men 19-50 years
Magnesium	9.07% 38mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.61mg	391% 9mg	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	20% 141mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	4.5% 152mg	105% 3580mg	3400mg per day for Men 19-50 years
Selenium	83.8% 46μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	57% 857mg	323% 4840mg	1500mg per day for Men 19-50 years
Zinc	9.94% 1.1mg	47.3% 5.2mg	11mg per day for Men 19-50 years
Water	0.18% 6.76g	50.2% 1859g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Croutons, plain vs Canned Carrots with Salt:

• Croutons, plain have 2.1 times more Vitamin B1 than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain more Vitamin A, 1.8 times more Vitamin B2, 1.7 times more Vitamin B3, 5.1 times more Vitamin B5, 70.1 times more Vitamin B6 and more Vitamin C than Croutons, plain.
• Both Croutons, plain and Drained Canned Carrots with Salt have similar amounts of Vitamin B9 per 500 kcal.
• Both Croutons, plain as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Croutons, plain vs Canned Carrots with Salt:

• Croutons, plain have 5.8 times more Selenium than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 5.4 times more Calcium, 10.4 times more Copper, 2.6 times more Iron, 4.2 times more Magnesium, 14.7 times more Manganese, 3.4 times more Phosphorus, 23.5 times more Potassium, 5.6 times more Sodium, 4.8 times more Zinc and 275.1 times more Water than Croutons, plain.

Comparison of macro-nutrients per 500 calories:

• Croutons, plain have 2.1 times more Fat and 2.6 times more Saturated Fat than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 2.6 times more Omega 3 and 4.8 times more Fiber than Croutons, plain.
• Both Croutons, plain and Drained Canned Carrots with Salt have similar amounts of Energy, Omega 6, Carbohydrate and Protein per 500 kcal.
• Both Croutons, plain as well as Drained Canned Carrots with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.