Comparing Nutrients in 500 calories Grape juice, canned or bottled, unsweetened, with added ascorbic acid VS Canned Carrots with Liquids and Salt

Weight per 500 calories

• Grape juice, canned or bottled, unsweetened, with added ascorbic acid: 833g
• Canned Carrots with Liquids and Salt: 2174g

Grape juice, canned or bottled, unsweetened, with added ascorbic acid has 2.6 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 - Grape juice, canned or bottled, unsweetened, with added ascorbic acid or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Grape juice, canned or bottled, unsweetened, with added ascorbic acid	2%	2%	96%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Grape juice, canned or bottled, unsweetened, with added ascorbic acid	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	1.1% 1.1g	3.14% 3.04g	97g per day for Men 19-50 years
Saturated Fat	0.65% 0.21g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	2.6% 0.042g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	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	95% 123g	89.8% 117g	130g per day for Men 19-50 years
Sugars	163% 118g	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	84.6% 61.3g	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	% 56.8g	NA	g per day for Men 19-50 years
Sucrose	% 0.33g	NA	g per day for Men 19-50 years
Fiber	4.4% 1.67g	103% 39g	38g per day for Men 19-50 years
Protein	5.5% 3.1g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Grape juice, canned or bottled, unsweetened, with added ascorbic acid	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	1481% 13326μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.6% 0.13mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.93% 1.1mg	57.2% 9.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8% 0.4mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	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	0% 0μg	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	231% 208mg	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	0% 0mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.78% 3.33μg	178% 213μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grape juice, canned or bottled, unsweetened, with added ascorbic acid	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	9.17% 92mg	67.4% 674mg	1000mg per day for Men 19-50 years
Copper	16.7% 0.15mg	249% 2.24mg	0.9mg per day for Men 19-50 years
Fluoride	28.8% 1150μg	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	26% 2.1mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	86.6% 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	16.7% 117mg	62% 435mg	700mg per day for Men 19-50 years
Potassium	25.5% 867mg	111% 3761mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	16% 8.7μg	55μg per day for Men 19-50 years
Sodium	2.78% 41.7mg	348% 5217mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	19% 704g	54.6% 2022g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Grape juice, canned or bottled, unsweetened, with added ascorbic acid vs Canned Carrots with Liquids and Salt:

• Grape juice, canned or bottled, unsweetened, with added ascorbic acid has 4.8 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain more Vitamin A, 2.9 times more Vitamin B1, 4.7 times more Vitamin B2, 8.3 times more Vitamin B3, 7.6 times more Vitamin B5, 9.1 times more Vitamin B6, more Vitamin B9, more Vitamin E and 63.9 times more Vitamin K than Grape juice, canned or bottled, unsweetened, with added ascorbic acid.
• Both Grape juice, canned or bottled, unsweetened, with added ascorbic acid 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 Grape juice, canned or bottled, unsweetened, with added ascorbic acid vs Canned Carrots with Liquids and Salt:

• Canned Carrots Solids and Liquids with Salt contain 7.4 times more Calcium, 14.9 times more Copper, 5.4 times more Iron, 2.3 times more Magnesium, 4.9 times more Manganese, 3.7 times more Phosphorus, 4.3 times more Potassium, more Selenium, 125.2 times more Sodium, 10.8 times more Zinc and 2.9 times more Water than Grape juice, canned or bottled, unsweetened, with added ascorbic acid.

Comparison of macro-nutrients per 500 calories:

• Grape juice, canned or bottled, unsweetened, with added ascorbic acid has 2.2 times more Sugars than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 4.2 times more Omega 3, 8.6 times more Omega 6, 23.5 times more Fiber and 4.1 times more Protein than Grape juice, canned or bottled, unsweetened, with added ascorbic acid.
• Both Grape juice, canned or bottled, unsweetened, with added ascorbic acid and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Grape juice, canned or bottled, unsweetened, with added ascorbic acid as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.