Comparing Nutrients in 500 calories Cooked Quinoa VS Canned Carrots with Liquids and Salt

Weight per 500 calories

• Cooked Quinoa: 417g
• Canned Carrots with Liquids and Salt: 2174g

Cooked Quinoa has 5.2 times more energy per 100g than Canned Carrots with Liquids and Salt. It has average 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 - Cooked Quinoa or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Cooked Quinoa	15%	14%	71%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Cooked Quinoa	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	8.25% 8g	3.14% 3.04g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	24% 4.06g	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	68.3% 88.8g	89.8% 117g	130g per day for Men 19-50 years
Sugars	5% 3.63g	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	30.7% 11.7g	103% 39g	38g per day for Men 19-50 years
Protein	32.7% 18.3g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Quinoa	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	37% 0.45mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.3% 0.46mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.7% 1.7mg	57.2% 9.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.4% 0.51mg	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	43.8% 175μg	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	17.5% 2.63mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	178% 213μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Quinoa	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	7.1% 71mg	67.4% 674mg	1000mg per day for Men 19-50 years
Copper	89% 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	77.6% 6.2mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	63.5% 267mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	114% 2.63mg	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	90% 633mg	62% 435mg	700mg per day for Men 19-50 years
Potassium	21% 717mg	111% 3761mg	3400mg per day for Men 19-50 years
Selenium	21.2% 11.7μg	16% 8.7μg	55μg per day for Men 19-50 years
Sodium	1.94% 29mg	348% 5217mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	8.06% 298g	54.6% 2022g	3700g per day for Men 19-50 years

Cooked Quinoa VS Canned Carrots With Liquids And Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Quinoa or Canned Carrots with Liquids and Salt?

Lets compare vitamin content per 500 calories of Cooked Quinoa vs Canned Carrots with Liquids and Salt:

• 500 kcal of Canned Carrots Solids and Liquids with Salt contain more Vitamin A, 1.3 times more Vitamin B2, 5.3 times more Vitamin B3, 4.8 times more Vitamin B6, more Vitamin C, 6 times more Vitamin E and more Vitamin K than Cooked Quinoa.
• Both Cooked Quinoa and Canned Carrots with Liquids and Salt provide similar amounts of Vitamin B1 and Vitamin B9 per 500 calories.
• 500 calories of Cooked Quinoa have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Cooked Quinoa as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Quinoa vs Canned Carrots with Liquids and Salt:

• 500 calories of Cooked Quinoa have 1.4 times more Magnesium, 1.5 times more Phosphorus and 1.3 times more Selenium than Canned Carrots with Liquids and Salt.
• While 500 kcal of Canned Carrots Solids and Liquids with Salt contain 9.5 times more Calcium, 2.8 times more Copper, 1.8 times more Iron, 3.7 times more Manganese, 5.2 times more Potassium, 178.9 times more Sodium, 1.4 times more Zinc and 6.8 times more Water than Cooked Quinoa.
• 500 calories of Cooked Quinoa lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Quinoa have 2 times more Omega 3, 3.3 times more Omega 6 and 1.5 times more Protein than Canned Carrots with Liquids and Salt.
• While 500 kcal of Canned Carrots Solids and Liquids with Salt contain 1.3 times more Carbohydrate, 14.8 times more Sugars and 3.4 times more Fiber than Cooked Quinoa.
• Both Cooked Quinoa and Canned Carrots with Liquids and Salt offer comparable quantities of Energy per 500 calories.
• 500 calories of Canned Carrots with Liquids and Salt provide inadequate amounts of Omega 6