Comparing Nutrients in 500 calories Pie, apple, prepared from recipe VS Canned Carrots with Liquids and Salt

Weight per 500 calories

• Pie, apple, prepared from recipe: 189g
• Canned Carrots with Liquids and Salt: 2174g

Pie, apple, prepared from recipe has 11.5 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 - Pie, apple, prepared from recipe or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Pie, apple, prepared from recipe	4%	42%	54%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Pie, apple, prepared from recipe	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	24.3% 23.6g	3.14% 3.04g	97g per day for Men 19-50 years
Saturated Fat	18% 5.75g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	34.8% 5.9g	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	54% 70g	89.8% 117g	130g per day for Men 19-50 years
Sugars	NA	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	NA	103% 39g	38g per day for Men 19-50 years
Protein	8.1% 4.53g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Pie, apple, prepared from recipe	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	2.3% 20.8μg	1481% 13326μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.3% 0.28mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.5% 0.2mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.32mg	57.2% 9.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.5% 0.18mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.64% 0.06mg	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	11.3% 45.3μg	43.5% 174μg	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	3.56% 3.2mg	48.3% 43.5mg	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	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	178% 213μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, apple, prepared from recipe	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	1.32% 13.2mg	67.4% 674mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	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	26.4% 2.1mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	3.14% 13.2mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	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	7.55% 53mg	62% 435mg	700mg per day for Men 19-50 years
Potassium	4.4% 149mg	111% 3761mg	3400mg per day for Men 19-50 years
Selenium	26.8% 14.7μg	16% 8.7μg	55μg per day for Men 19-50 years
Sodium	26.5% 398mg	348% 5217mg	1500mg per day for Men 19-50 years
Zinc	3.26% 0.36mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	2.4% 89.2g	54.6% 2022g	3700g per day for Men 19-50 years

Pie, Apple, Prepared From Recipe VS Canned Carrots With Liquids And Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Pie, apple, prepared from recipe or Canned Carrots with Liquids and Salt?

Lets compare vitamin content per 500 calories of Pie, apple, prepared from recipe vs Canned Carrots with Liquids and Salt:

• 500 kcal of Canned Carrots Solids and Liquids with Salt contain 642.1 times more Vitamin A, 1.5 times more Vitamin B1, 2.9 times more Vitamin B2, 3.9 times more Vitamin B3, 17.2 times more Vitamin B5, 40.3 times more Vitamin B6, 3.8 times more Vitamin B9 and 13.6 times more Vitamin C than Pie, apple, prepared from recipe.
• 500 calories of Pie, apple, prepared from recipe have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6 and Vitamin C
• Both Pie, apple, prepared from recipe as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Pie, apple, prepared from recipe vs Canned Carrots with Liquids and Salt:

• 500 calories of Pie, apple, prepared from recipe have 1.7 times more Selenium than Canned Carrots with Liquids and Salt.
• While 500 kcal of Canned Carrots Solids and Liquids with Salt contain 51 times more Calcium, 22.4 times more Copper, 5.3 times more Iron, 14.8 times more Magnesium, 28 times more Manganese, 8.2 times more Phosphorus, 25.2 times more Potassium, 13.1 times more Sodium, 17.6 times more Zinc and 22.7 times more Water than Pie, apple, prepared from recipe.
• 500 calories of Pie, apple, prepared from recipe lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Pie, apple, prepared from recipe have 7.7 times more Fat, 10.6 times more Saturated Fat, 2.2 times more Omega 3 and 4.9 times more Omega 6 than Canned Carrots with Liquids and Salt.
• While 500 kcal of Canned Carrots Solids and Liquids with Salt contain 1.7 times more Carbohydrate and 2.8 times more Protein than Pie, apple, prepared from recipe.
• Both Pie, apple, prepared from recipe and Canned Carrots with Liquids and Salt offer comparable quantities of Energy per 500 calories.
• 500 calories of Pie, apple, prepared from recipe provide inadequate amounts of Protein
• 500 calories of Canned Carrots with Liquids and Salt provide inadequate amounts of Omega 6