Comparing Nutrients in 500 calories Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds VS Canned Carrots with Liquids and Salt

Weight per 500 calories

• Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds: 103g
• Canned Carrots with Liquids and Salt: 2174g

Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have 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 - Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	11%	55%	34%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	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	34% 33g	3.14% 3.04g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	5.17% 0.083g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	68% 11.6g	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	35.7% 46.4g	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	NA	103% 39g	38g per day for Men 19-50 years
Protein	26% 14.7g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	1.5% 13.4μg	1481% 13326μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.6% 0.43mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.4% 4.55mg	57.2% 9.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.6% 0.27mg	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	16.8% 67μg	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	1.5% 1.34mg	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, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	11.3% 113mg	67.4% 674mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	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	43.8% 3.5mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	39.6% 166mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	47.7% 1.1mg	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	57% 400mg	62% 435mg	700mg per day for Men 19-50 years
Potassium	19.7% 669mg	111% 3761mg	3400mg per day for Men 19-50 years
Selenium	NA	16% 8.7μg	55μg per day for Men 19-50 years
Sodium	1.86% 28mg	348% 5217mg	1500mg per day for Men 19-50 years
Zinc	29.5% 3.24mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	0.18% 6.8g	54.6% 2022g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds vs Canned Carrots with Liquids and Salt:

• Canned Carrots Solids and Liquids with Salt contain 992.3 times more Vitamin A, 2.5 times more Vitamin B2, 2 times more Vitamin B3, 3 times more Vitamin B5, 9.1 times more Vitamin B6, 2.6 times more Vitamin B9 and 32.4 times more Vitamin C than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.
• Both Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B1 per 500 kcal.
• Both Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds 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, trail mix, regular, with chocolate chips, unsalted nuts and seeds vs Canned Carrots with Liquids and Salt:

• Canned Carrots Solids and Liquids with Salt contain 6 times more Calcium, 2.6 times more Copper, 3.2 times more Iron, 8.9 times more Manganese, 5.6 times more Potassium, 187.1 times more Sodium, 1.9 times more Zinc and 296.5 times more Water than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.
• Both Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds and Canned Carrots Solids and Liquids with Salt have similar amounts of Magnesium and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have 10.8 times more Fat, 11.6 times more Saturated Fat and 9.5 times more Omega 6 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2.1 times more Omega 3 and 2.5 times more Carbohydrate than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.
• Both Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy and Protein per 500 kcal.
• Both Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.