Comparing Nutrients in 500 calories Syrup, NESTLE, chocolate VS Canned Carrots with Liquids and Salt

Weight per 500 calories

• Syrup, NESTLE, chocolate: 186g
• Canned Carrots with Liquids and Salt: 2174g

Syrup, NESTLE, chocolate has 11.7 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 - Syrup, NESTLE, chocolate or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Syrup, NESTLE, chocolate	0%	0%	100%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Syrup, NESTLE, chocolate	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	0% 0g	3.14% 3.04g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	0% 0g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	96% 125g	89.8% 117g	130g per day for Men 19-50 years
Sugars	154% 112g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 111g	NA	g per day for Men 19-50 years
Fiber	0% 0g	103% 39g	38g per day for Men 19-50 years
Protein	0% 0g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Syrup, NESTLE, chocolate	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	1481% 13326μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.93% 0.011mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.43% 0.058mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2% 0.32mg	57.2% 9.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.74% 0.037mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.3% 0.017mg	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	1.4% 5.58μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.12% 0.019mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.31% 0.37μg	178% 213μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrup, NESTLE, chocolate	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	0% 0mg	67.4% 674mg	1000mg per day for Men 19-50 years
Copper	63.6% 0.57mg	249% 2.24mg	0.9mg per day for Men 19-50 years
Fluoride	1.2% 47.8μg	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	0% 0mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	17.7% 74.3mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	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	15.4% 108mg	62% 435mg	700mg per day for Men 19-50 years
Potassium	6.67% 227mg	111% 3761mg	3400mg per day for Men 19-50 years
Selenium	5.07% 2.8μg	16% 8.7μg	55μg per day for Men 19-50 years
Sodium	18.6% 279mg	348% 5217mg	1500mg per day for Men 19-50 years
Zinc	9.3% 1.02mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	1.6% 59.3g	54.6% 2022g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Syrup, NESTLE, chocolate vs Canned Carrots with Liquids and Salt:

• Canned Carrots Solids and Liquids with Salt contain more Vitamin A, 37 times more Vitamin B1, 10.2 times more Vitamin B2, 28.5 times more Vitamin B3, 81.3 times more Vitamin B5, 145.5 times more Vitamin B6, 31.2 times more Vitamin B9, more Vitamin C, 853.8 times more Vitamin E and 573.1 times more Vitamin K than Syrup, NESTLE, chocolate.
• Both Syrup, NESTLE, chocolate 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 Syrup, NESTLE, chocolate vs Canned Carrots with Liquids and Salt:

• Canned Carrots Solids and Liquids with Salt contain more Calcium, 3.9 times more Copper, more Iron, 2.6 times more Magnesium, 17.1 times more Manganese, 4 times more Phosphorus, 16.6 times more Potassium, 3.1 times more Selenium, 18.7 times more Sodium, 6.2 times more Zinc and 34.1 times more Water than Syrup, NESTLE, chocolate.

Comparison of macro-nutrients per 500 calories:

• Syrup, NESTLE, chocolate has 2.1 times more Sugars than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain more Omega 3, more Omega 6, more Fiber and more Protein than Syrup, NESTLE, chocolate.
• Both Syrup, NESTLE, chocolate and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Syrup, NESTLE, chocolate as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.