Comparing Nutrients in 500 calories Jams and preserves, no sugar (with sodium saccharin), any flavor VS Carrots

Weight per 500 calories

• Jams and preserves, no sugar (with sodium saccharin), any flavor: 379g
• Carrots: 1220g

Jams and preserves, no sugar (with sodium saccharin), any flavor have 3.2 times more energy per 100g than Carrots. It has average energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 500 calories - Jams and preserves, no sugar (with sodium saccharin), any flavor or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Jams and preserves, no sugar (with sodium saccharin), any flavor	1%	1%	98%
Carrots	8%	5%	87%

Macro Nutrients

	Jams and preserves, no sugar (with sodium saccharin), any flavor	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.14g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.061g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	1.96% 0.33g	7.17% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	156% 202g	90% 117g	130g per day for Men 19-50 years
Sugars	198% 143g	79.7% 58g	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	9.25% 6.7g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	25% 9.47g	90% 34g	38g per day for Men 19-50 years
Protein	2.03% 1.14g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Jams and preserves, no sugar (with sodium saccharin), any flavor	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.83% 0.076mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	90% 27μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.52% 34μg	58% 232μg	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	80% 72mg	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	2.27% 0.34mg	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jams and preserves, no sugar (with sodium saccharin), any flavor	Carrots	Recommended Dietary Allowance
Calcium	3.4% 34mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	61% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.98% 39μg	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	19% 1.5mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	4.5% 19mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	NA	76% 1.74mg	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	4.87% 34mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	7.7% 261mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	11.7% 6.44μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	2.07% 0.23mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	4.7% 173g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Jams and preserves, no sugar (with sodium saccharin), any flavor vs Carrots:

• Raw Carrots contain more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, 22.2 times more Vitamin B6, 6.8 times more Vitamin B9, more Vitamin C, 23.6 times more Vitamin E and more Vitamin K than Jams and preserves, no sugar (with sodium saccharin), any flavor.
• Both Jams and preserves, no sugar (with sodium saccharin), any flavor as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Jams and preserves, no sugar (with sodium saccharin), any flavor vs Carrots:

• Jams and preserves, no sugar (with sodium saccharin), any flavor have 5.3 times more Selenium than Raw Carrots.
• While Raw Carrots contain 11.8 times more Calcium, 6 times more Copper, 2.4 times more Iron, 7.7 times more Magnesium, 12.5 times more Phosphorus, 14.9 times more Potassium, more Sodium, 12.9 times more Zinc and 6.2 times more Water than Jams and preserves, no sugar (with sodium saccharin), any flavor.

Comparison of macro-nutrients per 500 calories:

• Jams and preserves, no sugar (with sodium saccharin), any flavor have 9.8 times more Omega 3, 1.7 times more Carbohydrate and 2.5 times more Sugars than Raw Carrots.
• While Raw Carrots contain 3.7 times more Omega 6, 3.6 times more Fiber and 10 times more Protein than Jams and preserves, no sugar (with sodium saccharin), any flavor.
• Both Jams and preserves, no sugar (with sodium saccharin), any flavor and Raw Carrots have similar amounts of Energy per 500 kcal.
• Both Jams and preserves, no sugar (with sodium saccharin), any flavor as well as Raw Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.