Comparing Nutrients in 500 calories Oranges with Peel VS Canned Carrots with Salt

Weight per 500 calories

• Oranges with Peel: 794g
• Canned Carrots with Salt: 2000g

Oranges with Peel have 2.5 times more energy per 100g than Canned Carrots with Salt. It has low 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 - Oranges with Peel or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Oranges with Peel	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.45% 2.4g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	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	95% 123g	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	94% 35.7g	79% 30g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	1240% 11160μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	69% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.6mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.8% 0.74mg	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	59.5% 238μg	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	626% 563mg	60% 54mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Oranges with Peel	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	55.6% 556mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	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	79.4% 6.35mg	160% 13mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	NA	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	25% 175mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	105% 3580mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	323% 4840mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	47.3% 5.2mg	11mg per day for Men 19-50 years
Water	17.7% 653g	50.2% 1859g	3700g per day for Men 19-50 years

Oranges With Peel VS Canned Carrots With Salt Nutrients Per 500 Kcal

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

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

• 500 calories of Oranges with Peel have 2.2 times more Vitamin B1, 1.3 times more Vitamin B9 and 10.4 times more Vitamin C than Canned Carrots with Salt.
• While 500 kcal of Drained Canned Carrots with Salt contain 108.2 times more Vitamin A, 1.5 times more Vitamin B2, 2.8 times more Vitamin B3 and 3 times more Vitamin B6 than Raw Oranges with Peel .
• Both Oranges with Peel and Canned Carrots with Salt provide similar amounts of Vitamin B5 per 500 calories.
• Both Raw Oranges with Peel as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 in 500 calories.

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

• 500 kcal of Drained Canned Carrots with Salt contain 4.6 times more Copper, 2 times more Iron, 1.4 times more Magnesium, 2.7 times more Phosphorus, 2.3 times more Potassium, 1.4 times more Selenium, 304.9 times more Sodium, 6 times more Zinc and 2.8 times more Water than Raw Oranges with Peel .
• Both Oranges with Peel and Canned Carrots with Salt contain similar levels of Calcium per 500 calories.
• 500 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Drained Canned Carrots with Salt contain 1.7 times more Omega 3 than Raw Oranges with Peel .
• Both Oranges with Peel and Canned Carrots with Salt offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 500 calories.
• 500 calories of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Oranges with Peel as well as Drained Canned Carrots with Salt provide inadequate amounts of Omega 6 in 500 calories.