Comparing Nutrients in 500 calories Dried Breadnuts VS Canned Carrots with Liquids and Salt

Weight per 500 calories

• Dried Breadnuts: 136g
• Canned Carrots with Liquids and Salt: 2174g

Dried Breadnuts have 16 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.

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

Macros Ratio

	Protein	Fat	Carbs
Dried Breadnuts	9%	4%	87%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Dried Breadnuts	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	2.36% 2.3g	3.14% 3.04g	97g per day for Men 19-50 years
Saturated Fat	1.93% 0.62g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	5.53% 0.94g	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	83.2% 108g	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	53.4% 20.3g	103% 39g	38g per day for Men 19-50 years
Protein	21% 11.7g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Dried Breadnuts	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	1.67% 15μg	1481% 13326μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.4% 0.041mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	57.2% 9.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.2% 2.56mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.8% 0.93mg	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	38.5% 154μg	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	70.5% 63.5mg	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	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

	Dried Breadnuts	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	13% 128mg	67.4% 674mg	1000mg per day for Men 19-50 years
Copper	372% 3.34mg	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	78.3% 6.27mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	37.3% 157mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	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	34.6% 243mg	62% 435mg	700mg per day for Men 19-50 years
Potassium	80.6% 2740mg	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	4.8% 72.2mg	348% 5217mg	1500mg per day for Men 19-50 years
Zinc	23.7% 2.6mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	0.24% 8.86g	54.6% 2022g	3700g per day for Men 19-50 years

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

• Dried Breadnut Tree Seeds have 1.5 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 889.2 times more Vitamin A, 10.1 times more Vitamin B1, 3.1 times more Vitamin B2, 3.2 times more Vitamin B3 and 2.6 times more Vitamin B6 than Dried Breadnut Tree Seeds.
• Both Dried Breadnut Tree Seeds and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B5 and Vitamin B9 per 500 kcal.
• Both Dried Breadnut Tree Seeds 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 Dried Breadnuts vs Canned Carrots with Liquids and Salt:

• Dried Breadnut Tree Seeds have 1.5 times more Copper than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 5.3 times more Calcium, 1.8 times more Iron, 23.7 times more Manganese, 1.8 times more Phosphorus, 1.4 times more Potassium, 3.4 times more Selenium, 72.3 times more Sodium, 2.4 times more Zinc and 228.3 times more Water than Dried Breadnut Tree Seeds.
• Both Dried Breadnut Tree Seeds and Canned Carrots Solids and Liquids with Salt have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Breadnut Tree Seeds have 1.6 times more Omega 3 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.3 times more Omega 6 and 1.9 times more Fiber than Dried Breadnut Tree Seeds.
• Both Dried Breadnut Tree Seeds and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Dried Breadnut Tree Seeds as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.