Comparing Nutrients in 500 calories HEALTH VALLEY, FIBER 7 Flakes VS Canned Carrots with Liquids and Salt

Weight per 500 calories

• HEALTH VALLEY, FIBER 7 Flakes: 142g
• Canned Carrots with Liquids and Salt: 2174g

HEALTH VALLEY, FIBER 7 Flakes have 15.3 times more energy per 100g than Canned Carrots with Liquids and Salt. It has high energy density when compared to other foods. Canned Carrots Solids and Liquids with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - HEALTH VALLEY, FIBER 7 Flakes or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	HEALTH VALLEY, FIBER 7 Flakes	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	2.06% 2g	3.14% 3.04g	97g per day for Men 19-50 years
Saturated Fat	1.16% 0.37g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	4.8% 0.81g	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	85% 111g	89.8% 117g	130g per day for Men 19-50 years
Sugars	39% 28.3g	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	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	52.6% 20g	103% 39g	38g per day for Men 19-50 years
Protein	36.5% 20.5g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	HEALTH VALLEY, FIBER 7 Flakes	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	16.7% 150μg	1481% 13326μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.4% 0.75mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.4% 0.85mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.5% 10mg	57.2% 9.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	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	125% 3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.6% 5.95mg	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	9.35% 1.4mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	178% 213μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	HEALTH VALLEY, FIBER 7 Flakes	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	10% 101mg	67.4% 674mg	1000mg per day for Men 19-50 years
Copper	75.2% 0.68mg	249% 2.24mg	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	45% 3.6mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	199% 4.57mg	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	66% 463mg	62% 435mg	700mg per day for Men 19-50 years
Potassium	20% 680mg	111% 3761mg	3400mg per day for Men 19-50 years
Selenium	49% 27μg	16% 8.7μg	55μg per day for Men 19-50 years
Sodium	19% 283mg	348% 5217mg	1500mg per day for Men 19-50 years
Zinc	37.2% 4.1mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	0.11% 4.25g	54.6% 2022g	3700g per day for Men 19-50 years

HEALTH VALLEY, FIBER 7 Flakes VS Canned Carrots With Liquids And Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - HEALTH VALLEY, FIBER 7 Flakes or Canned Carrots with Liquids and Salt?

Lets compare vitamin content per 500 calories of HEALTH VALLEY, FIBER 7 Flakes vs Canned Carrots with Liquids and Salt:

• 500 calories of HEALTH VALLEY, FIBER 7 Flakes have 1.8 times more Vitamin B1, 1.4 times more Vitamin B2 and more Vitamin B12 than Canned Carrots with Liquids and Salt.
• While 500 kcal of Canned Carrots Solids and Liquids with Salt contain 88.8 times more Vitamin A, 2.9 times more Vitamin B5, 2.4 times more Vitamin B6, 7.3 times more Vitamin C, 11.3 times more Vitamin E and 68.4 times more Vitamin K than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both HEALTH VALLEY, FIBER 7 Flakes and Canned Carrots with Liquids and Salt provide similar amounts of Vitamin B3 and Vitamin B9 per 500 calories.
• 500 calories of HEALTH VALLEY, FIBER 7 Flakes have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• 500 calories of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B12
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin D in 500 calories.

Comparing minerals per 500 calories for HEALTH VALLEY, FIBER 7 Flakes vs Canned Carrots with Liquids and Salt:

• 500 calories of HEALTH VALLEY, FIBER 7 Flakes have 3.1 times more Selenium than Canned Carrots with Liquids and Salt.
• While 500 kcal of Canned Carrots Solids and Liquids with Salt contain 6.7 times more Calcium, 3.3 times more Copper, 3.1 times more Iron, 2.1 times more Manganese, 5.5 times more Potassium, 18.4 times more Sodium, 1.5 times more Zinc and 475.7 times more Water than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both HEALTH VALLEY, FIBER 7 Flakes and Canned Carrots with Liquids and Salt contain similar levels of Magnesium and Phosphorus per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of HEALTH VALLEY, FIBER 7 Flakes have 1.6 times more Protein than Canned Carrots with Liquids and Salt.
• While 500 kcal of Canned Carrots Solids and Liquids with Salt contain 3.5 times more Omega 3, 1.9 times more Sugars and 2 times more Fiber than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both HEALTH VALLEY, FIBER 7 Flakes and Canned Carrots with Liquids and Salt offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of HEALTH VALLEY, FIBER 7 Flakes provide inadequate amounts of Omega 3
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes as well as Canned Carrots Solids and Liquids with Salt provide inadequate amounts of Omega 6 in 500 calories.