Comparing Nutrients in 500 calories Dried Pepeao VS Canned Carrots with Salt

Weight per 500 calories

• Dried Pepeao: 168g
• Canned Carrots with Salt: 2000g

Dried Pepeao has 11.9 times more energy per 100g than Canned Carrots with Salt. It has high energy density when compared to other foods. Drained Canned Carrots with Salt having very low energy density.

Which food has more nutrients per 500 calories - Dried Pepeao or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Dried Pepeao	6%	1%	93%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Dried Pepeao	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	NA	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	NA	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	NA	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	105% 136g	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	NA	79% 30g	38g per day for Men 19-50 years
Protein	14.4% 8.1g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Dried Pepeao	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	1240% 11160μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	115% 1.4mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.5% 5.03mg	69% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	721% 36mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	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	67% 268μg	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	2.6% 2.35mg	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	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

	Dried Pepeao	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	19% 190mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	945% 8.5mg	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	129% 10.3mg	160% 13mg	8mg per day for Men 19-50 years
Magnesium	58.3% 245mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	84% 1.93mg	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	28% 195mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	35% 1188mg	105% 3580mg	3400mg per day for Men 19-50 years
Selenium	138% 76μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	7.83% 117mg	323% 4840mg	1500mg per day for Men 19-50 years
Zinc	115% 12.6mg	47.3% 5.2mg	11mg per day for Men 19-50 years
Water	0.51% 18.7g	50.2% 1859g	3700g per day for Men 19-50 years

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

• Dried Pepeao has 3.8 times more Vitamin B1, 13.4 times more Vitamin B5 and 1.5 times more Vitamin B9 than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain more Vitamin A, 2.2 times more Vitamin B3, 1.4 times more Vitamin B6 and 23 times more Vitamin C than Dried Pepeao.
• Both Dried Pepeao and Drained Canned Carrots with Salt have similar amounts of Vitamin B2 per 500 kcal.
• Both Dried Pepeao as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Dried Pepeao vs Canned Carrots with Salt:

• Dried Pepeao has 4.1 times more Copper, 1.5 times more Magnesium, 9.5 times more Selenium and 2.4 times more Zinc than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 2.6 times more Calcium, 4.7 times more Manganese, 2.5 times more Phosphorus, 3 times more Potassium, 41.2 times more Sodium and 99.5 times more Water than Dried Pepeao.
• Both Dried Pepeao and Drained Canned Carrots with Salt have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Pepeao has 1.2 times more Carbohydrate than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 1.6 times more Protein than Dried Pepeao.
• Both Dried Pepeao and Drained Canned Carrots with Salt have similar amounts of Energy per 500 kcal.
• Both Dried Pepeao as well as Drained Canned Carrots with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.