Comparing Nutrients in 500 calories Dock VS Canned Carrots with Salt

Weight per 500 calories

• Dock: 2273g
• Canned Carrots with Salt: 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 - Dock or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Dock	30%	23%	47%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Dock	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	NA	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	NA	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	NA	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	56% 72.7g	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	173% 66g	79% 30g	38g per day for Men 19-50 years
Protein	81% 45.5g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Dock	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	505% 4545μg	1240% 11160μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.8% 0.91mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	175% 2.27mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71% 11.4mg	69% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.6% 0.93mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	213% 2.77mg	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	74% 295μg	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	1212% 1091mg	60% 54mg	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	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

	Dock	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	100% 1000mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	331% 2.98mg	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	682% 54.5mg	160% 13mg	8mg per day for Men 19-50 years
Magnesium	557% 2341mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	345% 7.93mg	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	205% 1432mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	261% 8864mg	105% 3580mg	3400mg per day for Men 19-50 years
Selenium	37% 20.5μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	6.06% 91mg	323% 4840mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.55mg	47.3% 5.2mg	11mg per day for Men 19-50 years
Water	57% 2114g	50.2% 1859g	3700g per day for Men 19-50 years

Dock VS Canned Carrots With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Dock or Canned Carrots with Salt?

Lets compare vitamin content per 500 calories of Dock vs Canned Carrots with Salt:

• 500 calories of Dock have 2.5 times more Vitamin B1, 3.8 times more Vitamin B2, 1.2 times more Vitamin B6, 1.6 times more Vitamin B9 and 20.2 times more Vitamin C than Canned Carrots with Salt.
• While 500 kcal of Drained Canned Carrots with Salt contain 2.5 times more Vitamin A and 2.9 times more Vitamin B5 than Raw Dock.
• Both Dock and Canned Carrots with Salt provide similar amounts of Vitamin B3 per 500 calories.
• Both Raw Dock as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Dock vs Canned Carrots with Salt:

• 500 calories of Dock have 2 times more Calcium, 1.4 times more Copper, 4.3 times more Iron, 14.6 times more Magnesium, 3 times more Phosphorus, 2.5 times more Potassium and 2.6 times more Selenium than Canned Carrots with Salt.
• While 500 kcal of Drained Canned Carrots with Salt contain 53.2 times more Sodium than Raw Dock.
• Both Dock and Canned Carrots with Salt contain similar levels of Manganese, Zinc and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Dock have 4.2 times more Fat, 2.2 times more Fiber and 3.6 times more Protein than Canned Carrots with Salt.
• While 500 kcal of Drained Canned Carrots with Salt contain 1.5 times more Carbohydrate than Raw Dock.
• Both Dock and Canned Carrots with Salt offer comparable quantities of Energy per 500 calories.