Comparing Nutrients in 500 calories Cooked Teff VS Canned Carrots with Liquids and Salt

Weight per 500 calories

• Cooked Teff: 495g
• Canned Carrots with Liquids and Salt: 2174g

Cooked Teff has 4.4 times more energy per 100g than Canned Carrots with Liquids and Salt. It has average 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 - Cooked Teff or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Cooked Teff	15%	6%	79%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Cooked Teff	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	3.3% 3.2g	3.14% 3.04g	97g per day for Men 19-50 years
Saturated Fat	NA	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	NA	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	NA	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	75.6% 98g	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	36.5% 14g	103% 39g	38g per day for Men 19-50 years
Protein	34.2% 19g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Teff	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	75.5% 0.91mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.6% 0.16mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	57.2% 9.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37% 0.48mg	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	22.3% 89μg	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	NA	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

	Cooked Teff	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	24.3% 243mg	67.4% 674mg	1000mg per day for Men 19-50 years
Copper	124% 1.1mg	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	127% 10mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	59% 248mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	616% 14mg	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	85% 594mg	62% 435mg	700mg per day for Men 19-50 years
Potassium	15.6% 530mg	111% 3761mg	3400mg per day for Men 19-50 years
Selenium	NA	16% 8.7μg	55μg per day for Men 19-50 years
Sodium	2.64% 39.6mg	348% 5217mg	1500mg per day for Men 19-50 years
Zinc	50% 5.5mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	10% 371g	54.6% 2022g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Teff vs Canned Carrots with Liquids and Salt:

• Cooked Teff has 2.2 times more Vitamin B1 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain more Vitamin A, 3.6 times more Vitamin B2, 2 times more Vitamin B3, 5.1 times more Vitamin B6 and 2 times more Vitamin B9 than Cooked Teff.
• Both Cooked Teff 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 Cooked Teff vs Canned Carrots with Liquids and Salt:

• Cooked Teff has 1.3 times more Magnesium, 1.4 times more Manganese and 1.4 times more Phosphorus than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2.8 times more Calcium, 2 times more Copper, 7.1 times more Potassium, 131.7 times more Sodium and 5.4 times more Water than Cooked Teff.
• Both Cooked Teff and Canned Carrots Solids and Liquids with Salt have similar amounts of Iron and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cooked Teff has 1.5 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2.8 times more Fiber than Cooked Teff.
• Both Cooked Teff and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Cooked Teff as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.