Comparing Nutrients in 500 calories Snacks, corn-based, extruded, cones, plain VS Canned Carrots with Liquids and Salt

Weight per 500 calories

• Snacks, corn-based, extruded, cones, plain: 98g
• Canned Carrots with Liquids and Salt: 2174g

Snacks, corn-based, extruded, cones, plain have 22.2 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 - Snacks, corn-based, extruded, cones, plain or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, cones, plain	4%	47%	49%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Snacks, corn-based, extruded, cones, plain	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	27% 26.4g	3.14% 3.04g	97g per day for Men 19-50 years
Saturated Fat	69.7% 22.3g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	0.61% 0.01g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	4.5% 0.76g	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	47.4% 61.7g	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	2.84% 1.08g	103% 39g	38g per day for Men 19-50 years
Protein	10% 5.7g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, cones, plain	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	1.74% 15.7μg	1481% 13326μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.64% 1.4mg	57.2% 9.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3% 0.039mg	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	0.74% 2.94μg	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	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

	Snacks, corn-based, extruded, cones, plain	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	0.29% 2.94mg	67.4% 674mg	1000mg per day for Men 19-50 years
Copper	4.36% 0.039mg	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	31% 2.5mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	2.57% 10.8mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	3.7% 0.085mg	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	6.16% 43mg	62% 435mg	700mg per day for Men 19-50 years
Potassium	2.34% 79.4mg	111% 3761mg	3400mg per day for Men 19-50 years
Selenium	6.77% 3.73μg	16% 8.7μg	55μg per day for Men 19-50 years
Sodium	66.8% 1002mg	348% 5217mg	1500mg per day for Men 19-50 years
Zinc	1.87% 0.21mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	0.053% 1.96g	54.6% 2022g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, corn-based, extruded, cones, plain vs Canned Carrots with Liquids and Salt:

• Canned Carrots Solids and Liquids with Salt contain 849.5 times more Vitamin A, 1.3 times more Vitamin B1, 2.5 times more Vitamin B2, 6.6 times more Vitamin B3, 13.7 times more Vitamin B5, 62.1 times more Vitamin B6, 59.1 times more Vitamin B9 and more Vitamin C than Snacks, corn-based, extruded, cones, plain.
• Both Snacks, corn-based, extruded, cones, plain as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Snacks, corn-based, extruded, cones, plain vs Canned Carrots with Liquids and Salt:

• Canned Carrots Solids and Liquids with Salt contain 229.1 times more Calcium, 57.1 times more Copper, 4.5 times more Iron, 18.1 times more Magnesium, 114.7 times more Manganese, 10.1 times more Phosphorus, 47.4 times more Potassium, 2.3 times more Selenium, 5.2 times more Sodium, 30.6 times more Zinc and 1031 times more Water than Snacks, corn-based, extruded, cones, plain.

Comparison of macro-nutrients per 500 calories:

• Snacks, corn-based, extruded, cones, plain have 8.7 times more Fat and 41 times more Saturated Fat than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 17.7 times more Omega 3, 1.6 times more Omega 6, 1.9 times more Carbohydrate, 36.3 times more Fiber and 2.2 times more Protein than Snacks, corn-based, extruded, cones, plain.
• Both Snacks, corn-based, extruded, cones, plain and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy per 500 kcal.
• Both Snacks, corn-based, extruded, cones, plain as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.