Comparing Nutrients in 500 calories Pie Crust, Cookie-type, Chocolate, Ready Crust VS Canned Carrots with Liquids and Salt

Weight per 500 calories

• Pie Crust, Cookie-type, Chocolate, Ready Crust: 103g
• Canned Carrots with Liquids and Salt: 2174g

Pie Crust, Cookie-type, Chocolate, Ready Crust has 21 times more energy per 100g than Canned Carrots with Liquids and Salt. It has very high energy density when compared to other foods. Canned Carrots Solids and Liquids with Salt having very low energy density.

Which food has more nutrients per 500 calories - Pie Crust, Cookie-type, Chocolate, Ready Crust or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Pie Crust, Cookie-type, Chocolate, Ready Crust	5%	42%	53%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Pie Crust, Cookie-type, Chocolate, Ready Crust	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% 23g	3.14% 3.04g	97g per day for Men 19-50 years
Saturated Fat	15.3% 4.9g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	4.07% 0.065g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	12% 2.04g	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	51.2% 66.6g	89.8% 117g	130g per day for Men 19-50 years
Sugars	37.5% 27g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 20g	NA	g per day for Men 19-50 years
Fiber	7.34% 2.8g	103% 39g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Pie Crust, Cookie-type, Chocolate, Ready Crust	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	1481% 13326μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.17mg	57.2% 9.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.47% 0.17mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	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	18.6% 74.4μg	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	0% 0mg	48.3% 43.5mg	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	12.3% 1.85mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.7% 19μg	178% 213μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie Crust, Cookie-type, Chocolate, Ready Crust	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	3.3% 33mg	67.4% 674mg	1000mg per day for Men 19-50 years
Copper	88.4% 0.8mg	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	55.5% 4.44mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	9.84% 41.3mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	82.3% 1.9mg	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	17.7% 124mg	62% 435mg	700mg per day for Men 19-50 years
Potassium	5.7% 193mg	111% 3761mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.6μg	16% 8.7μg	55μg per day for Men 19-50 years
Sodium	34.6% 520mg	348% 5217mg	1500mg per day for Men 19-50 years
Zinc	19.7% 2.17mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	0.14% 5.15g	54.6% 2022g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Pie Crust, Cookie-type, Chocolate, Ready Crust vs Canned Carrots with Liquids and Salt:

• Canned Carrots Solids and Liquids with Salt contain more Vitamin A, 2.1 times more Vitamin B2, 2.9 times more Vitamin B3, 17.4 times more Vitamin B5, 54.8 times more Vitamin B6, 2.3 times more Vitamin B9, more Vitamin C, 8.6 times more Vitamin E and 11.3 times more Vitamin K than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• Both Pie Crust, Cookie-type, Chocolate, Ready Crust and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B1 per 500 kcal.
• Both Pie Crust, Cookie-type, Chocolate, Ready Crust as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Pie Crust, Cookie-type, Chocolate, Ready Crust vs Canned Carrots with Liquids and Salt:

• Canned Carrots Solids and Liquids with Salt contain 20.4 times more Calcium, 2.8 times more Copper, 2.5 times more Iron, 4.7 times more Magnesium, 5.2 times more Manganese, 3.5 times more Phosphorus, 19.5 times more Potassium, 3.4 times more Selenium, 10 times more Sodium, 2.9 times more Zinc and 392.2 times more Water than Pie Crust, Cookie-type, Chocolate, Ready Crust.

Comparison of macro-nutrients per 500 calories:

• Pie Crust, Cookie-type, Chocolate, Ready Crust has 7.6 times more Fat, 9 times more Saturated Fat and 1.7 times more Omega 6 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2.7 times more Omega 3, 1.8 times more Carbohydrate, 2 times more Sugars, 14 times more Fiber and 2 times more Protein than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• Both Pie Crust, Cookie-type, Chocolate, Ready Crust and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy per 500 kcal.
• Both Pie Crust, Cookie-type, Chocolate, Ready Crust as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.