Comparing Nutrients in 500 calories Ground Turmeric VS Canned Carrots with Salt

Weight per 500 calories

• Ground Turmeric: 160g
• Canned Carrots with Salt: 2000g

Ground Turmeric has 12.5 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.

Which food has more nutrients per 500 calories - Ground Turmeric or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Ground Turmeric	12%	9%	79%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Ground Turmeric	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.37% 5.2g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	9.2% 2.95g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	8.4% 0.13g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	6.33% 1.08g	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	82.8% 108g	85.2% 111g	130g per day for Men 19-50 years
Sugars	7.1% 5.14g	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	0.99% 0.72g	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	% 0.61g	NA	g per day for Men 19-50 years
Sucrose	% 3.8g	NA	g per day for Men 19-50 years
Fiber	96% 36.4g	79% 30g	38g per day for Men 19-50 years
Protein	27.7% 15.5g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Ground Turmeric	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	1240% 11160μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.75% 0.093mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.16mg	69% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	8% 32μg	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	1.25% 1.12mg	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	47.3% 7.1mg	99% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18% 21.5μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Turmeric	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	27% 269mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	231% 2.1mg	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	1102% 88mg	160% 13mg	8mg per day for Men 19-50 years
Magnesium	79.4% 333mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	1380% 31.7mg	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	68.5% 479mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	98% 3333mg	105% 3580mg	3400mg per day for Men 19-50 years
Selenium	18% 9.94μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.3mg	323% 4840mg	1500mg per day for Men 19-50 years
Zinc	65.6% 7.2mg	47.3% 5.2mg	11mg per day for Men 19-50 years
Water	0.56% 20.6g	50.2% 1859g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Ground Turmeric vs Canned Carrots with Salt:

• Drained Canned Carrots with Salt contain more Vitamin A, 3.9 times more Vitamin B1, 2.5 times more Vitamin B2, 5.1 times more Vitamin B3, 3.1 times more Vitamin B5, 13.1 times more Vitamin B6, 5.6 times more Vitamin B9, 48.1 times more Vitamin C, 2.1 times more Vitamin E and 9.1 times more Vitamin K than Ground Turmeric Spice.
• Both Ground Turmeric Spice as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Ground Turmeric vs Canned Carrots with Salt:

• Ground Turmeric Spice has 6.9 times more Iron, 2.1 times more Magnesium, 3.5 times more Manganese, 1.2 times more Selenium and 1.4 times more Zinc than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 1.9 times more Calcium, 111.9 times more Sodium and 90.3 times more Water than Ground Turmeric Spice.
• Both Ground Turmeric Spice and Drained Canned Carrots with Salt have similar amounts of Copper, Phosphorus and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Ground Turmeric Spice has 1.4 times more Fat, 4.1 times more Saturated Fat, 1.2 times more Fiber and 1.2 times more Protein than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 1.6 times more Omega 3, 1.5 times more Omega 6 and 9.6 times more Sugars than Ground Turmeric Spice.
• Both Ground Turmeric Spice and Drained Canned Carrots with Salt have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Ground Turmeric Spice as well as Drained Canned Carrots with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.