Comparing Nutrients in 500 calories Tart, breakfast, low fat VS Canned Carrots with Salt

Weight per 500 calories

• Tart, breakfast, low fat: 134g
• Canned Carrots with Salt: 2000g

Tart, breakfast, low fat has 14.9 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 - Tart, breakfast, low fat or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Tart, breakfast, low fat	4%	14%	82%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Tart, breakfast, low fat	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.3% 8.05g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	5.85% 1.87g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	6.77% 1.15g	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	79.4% 103g	85.2% 111g	130g per day for Men 19-50 years
Sugars	9.03% 6.55g	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	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	5.3% 2g	79% 30g	38g per day for Men 19-50 years
Protein	9.58% 5.36g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Tart, breakfast, low fat	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	42.6% 383μg	1240% 11160μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.38mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.8% 0.74mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	69% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.3% 0.51mg	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	33.6% 134μg	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	5.68% 5.1mg	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	4.75% 0.71mg	99% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.45% 0.54μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tart, breakfast, low fat	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	5.9% 59mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	11% 0.098mg	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	57.5% 4.6mg	160% 13mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	NA	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	18% 125mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	2.6% 88.7mg	105% 3580mg	3400mg per day for Men 19-50 years
Selenium	31.5% 17.3μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	32.3% 485mg	323% 4840mg	1500mg per day for Men 19-50 years
Zinc	3.42% 0.38mg	47.3% 5.2mg	11mg per day for Men 19-50 years
Water	0.44% 16g	50.2% 1859g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Tart, breakfast, low fat vs Canned Carrots with Salt:

• Tart, breakfast, low fat has 1.2 times more Vitamin B2 than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 29.1 times more Vitamin A, 2.2 times more Vitamin B3, 4.4 times more Vitamin B6, 1.3 times more Vitamin B9, 10.6 times more Vitamin C, 20.8 times more Vitamin E and 364.6 times more Vitamin K than Tart, breakfast, low fat.
• Both Tart, breakfast, low fat and Drained Canned Carrots with Salt have similar amounts of Vitamin B1 per 500 kcal.
• Both Tart, breakfast, low fat 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 Tart, breakfast, low fat vs Canned Carrots with Salt:

• Tart, breakfast, low fat has 2.2 times more Selenium than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 8.5 times more Calcium, 21.2 times more Copper, 2.8 times more Iron, 2.7 times more Magnesium, 3.8 times more Phosphorus, 40.4 times more Potassium, 10 times more Sodium, 13.8 times more Zinc and 114.9 times more Water than Tart, breakfast, low fat.

Comparison of macro-nutrients per 500 calories:

• Tart, breakfast, low fat has 2.1 times more Fat and 2.6 times more Saturated Fat than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 7.1 times more Omega 3, 1.4 times more Omega 6, 7.6 times more Sugars, 14.9 times more Fiber and 2.4 times more Protein than Tart, breakfast, low fat.
• Both Tart, breakfast, low fat and Drained Canned Carrots with Salt have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Tart, breakfast, low fat as well as Drained Canned Carrots with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.