Comparing Nutrients in 500 calories Pecans VS Canned Carrots with Salt

Weight per 500 calories

• Pecans: 72.4g
• Canned Carrots with Salt: 2000g

Pecans have 27.6 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.

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

Macros Ratio

	Protein	Fat	Carbs
Pecans	5%	88%	7%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Pecans	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	53.7% 52g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	14% 4.47g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	44.6% 0.71g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	88% 15g	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	7.7% 10g	85.2% 111g	130g per day for Men 19-50 years
Sugars	3.96% 2.87g	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	0.04% 0.029g	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	% 0.029g	NA	g per day for Men 19-50 years
Sucrose	% 2.82g	NA	g per day for Men 19-50 years
Fiber	18.3% 6.95g	79% 30g	38g per day for Men 19-50 years
Protein	12% 6.64g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Pecans	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0.24% 2.17μg	1240% 11160μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.8% 0.48mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.24% 0.094mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.28% 0.84mg	69% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.7% 0.15mg	172% 2.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	54.8% 16.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.98% 16μg	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	0.88% 0.8mg	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	6.75% 1mg	99% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.53μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	5.07% 50.7mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	231% 2.08mg	0.9mg per day for Men 19-50 years
Fluoride	0.18% 7.24μg	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	23% 1.83mg	160% 13mg	8mg per day for Men 19-50 years
Magnesium	21% 87.6mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	142% 3.26mg	391% 9mg	2.3mg per day for Men 19-50 years
Molybdenum	25% 11.3μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	28.6% 200mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	8.73% 297mg	105% 3580mg	3400mg per day for Men 19-50 years
Selenium	5% 2.75μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	323% 4840mg	1500mg per day for Men 19-50 years
Zinc	29.8% 3.28mg	47.3% 5.2mg	11mg per day for Men 19-50 years
Water	0.069% 2.55g	50.2% 1859g	3700g per day for Men 19-50 years

Pecans VS Canned Carrots With Salt Nutrients Per 500 Kcal

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

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

• 500 calories of Pecans have 1.3 times more Vitamin B1 than Canned Carrots with Salt.
• While 500 kcal of Drained Canned Carrots with Salt contain 5141 times more Vitamin A, 6.4 times more Vitamin B2, 13.1 times more Vitamin B3, 4.3 times more Vitamin B5, 14.7 times more Vitamin B6, 11.3 times more Vitamin B9, 67.8 times more Vitamin C, 14.6 times more Vitamin E and 77.4 times more Vitamin K than Pecans nuts.
• 500 calories of Pecans have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Pecans nuts 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 Pecans vs Canned Carrots with Salt:

• 500 kcal of Drained Canned Carrots with Salt contain 9.9 times more Calcium, 2.4 times more Copper, 7 times more Iron, 1.8 times more Magnesium, 2.8 times more Manganese, 2.4 times more Phosphorus, 12.1 times more Potassium, 2.9 times more Selenium, more Sodium, 1.6 times more Zinc and 729.9 times more Water than Pecans nuts.
• 500 calories of Pecans lack sufficient amounts of Calcium, Potassium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Pecans have 13.7 times more Fat, 6.2 times more Saturated Fat, 3.2 times more Omega 3 and 9.4 times more Omega 6 than Canned Carrots with Salt.
• While 500 kcal of Drained Canned Carrots with Salt contain 11 times more Carbohydrate, 17.3 times more Sugars, 4.3 times more Fiber and 1.9 times more Protein than Pecans nuts.
• Both Pecans and Canned Carrots with Salt offer comparable quantities of Energy per 500 calories.
• 500 calories of Pecans provide inadequate amounts of Carbohydrate
• 500 calories of Canned Carrots with Salt provide inadequate amounts of Omega 6