Comparing Nutrients in 500 calories Raw Quinoa VS Canned Carrots with Salt

Weight per 500 calories

• Raw Quinoa: 136g
• Canned Carrots with Salt: 2000g

Raw Quinoa has 14.7 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.

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

Macros Ratio

	Protein	Fat	Carbs
Raw Quinoa	15%	15%	70%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Raw Quinoa	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.5% 8.25g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	23.8% 4.04g	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	67% 87g	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	25% 9.5g	79% 30g	38g per day for Men 19-50 years
Protein	34.3% 19g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Raw Quinoa	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0.15% 1.36μg	1240% 11160μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.8% 0.49mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.2% 0.43mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.07mg	69% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51% 0.66mg	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	62.5% 250μg	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	NA	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	22% 3.3mg	99% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Quinoa	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	6.4% 64mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	89% 0.8mg	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	77.6% 6.2mg	160% 13mg	8mg per day for Men 19-50 years
Magnesium	63.7% 268mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	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	88.7% 621mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	22.5% 765mg	105% 3580mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	0.45% 6.8mg	323% 4840mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	47.3% 5.2mg	11mg per day for Men 19-50 years
Water	0.49% 18g	50.2% 1859g	3700g per day for Men 19-50 years

Raw Quinoa VS Canned Carrots With Salt Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Raw Quinoa vs Canned Carrots with Salt:

• 500 calories of Raw Quinoa have 1.4 times more Vitamin B1 and 1.4 times more Vitamin B9 than Canned Carrots with Salt.
• While 500 kcal of Drained Canned Carrots with Salt contain 8213.8 times more Vitamin A, 1.4 times more Vitamin B2, 5.3 times more Vitamin B3, 2.6 times more Vitamin B5, 3.4 times more Vitamin B6, 4.5 times more Vitamin E and more Vitamin K than Raw Quinoa.
• 500 calories of Raw Quinoa have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Quinoa as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Raw Quinoa vs Canned Carrots with Salt:

• 500 calories of Raw Quinoa have 1.7 times more Magnesium, 1.3 times more Phosphorus and 1.4 times more Selenium than Canned Carrots with Salt.
• While 500 kcal of Drained Canned Carrots with Salt contain 7.8 times more Calcium, 2.6 times more Copper, 2.1 times more Iron, 3.3 times more Manganese, 4.7 times more Potassium, 712.4 times more Sodium and 103 times more Water than Raw Quinoa.
• Both Raw Quinoa and Canned Carrots with Salt contain similar levels of Zinc per 500 calories.
• 500 calories of Raw Quinoa lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Raw Quinoa have 1.6 times more Omega 3, 2.6 times more Omega 6 and 1.5 times more Protein than Canned Carrots with Salt.
• While 500 kcal of Drained Canned Carrots with Salt contain 1.3 times more Carbohydrate and 3.2 times more Fiber than Raw Quinoa.
• Both Raw Quinoa and Canned Carrots with Salt offer comparable quantities of Energy per 500 calories.
• 500 calories of Canned Carrots with Salt provide inadequate amounts of Omega 6