Comparing Nutrients in 500 calories Canned Vegetable Juice Cocktail VS Carrots

Weight per 500 calories

• Canned Vegetable Juice Cocktail: 2273g
• Carrots: 1220g

Raw Carrots have 1.9 times more energy per unit of mass than Canned Vegetable Juice Cocktail, which is low in comparison to other foods. Canned Vegetable Juice Cocktail having very low energy density.

Which food has more nutrients per 500 calories - Canned Vegetable Juice Cocktail or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Canned Vegetable Juice Cocktail	17%	13%	70%
Carrots	8%	5%	87%

Macro Nutrients

	Canned Vegetable Juice Cocktail	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.26% 7.05g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	6.25% 2g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	8.56% 1.45g	7.17% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67.7% 88g	90% 117g	130g per day for Men 19-50 years
Sugars	89% 64.5g	79.7% 58g	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	44% 32g	9.25% 6.7g	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	% 31g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 1.6g	% 43.8g	g per day for Men 19-50 years
Fiber	30% 11.4g	90% 34g	38g per day for Men 19-50 years
Protein	37.7% 21g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Canned Vegetable Juice Cocktail	Carrots	Recommended Dietary Allowance
Vitamin A	88.4% 795μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	95% 1.14mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.7% 0.75mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	113% 5.66mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	124% 1.6mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	90% 27μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	119% 477μg	58% 232μg	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	1371% 1234mg	80% 72mg	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	155% 23mg	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	116% 139μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Vegetable Juice Cocktail	Carrots	Recommended Dietary Allowance
Calcium	32% 318mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	172% 1.55mg	61% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.98% 39μg	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	79.5% 6.36mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	76% 1.74mg	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	61.7% 432mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	124% 4205mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	8.26% 4.55μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	256% 3841mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	57.8% 2138g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Vegetable Juice Cocktail vs Carrots:

• Canned Vegetable Juice Cocktail has 1.4 times more Vitamin B1, 1.4 times more Vitamin B3, 1.7 times more Vitamin B5, 2.1 times more Vitamin B9, 17.2 times more Vitamin C and 2.9 times more Vitamin E than Raw Carrots.
• While Raw Carrots contain 12.8 times more Vitamin A than Canned Vegetable Juice Cocktail.
• Both Canned Vegetable Juice Cocktail and Raw Carrots have similar amounts of Vitamin B2, Vitamin B6 and Vitamin K per 500 kcal.
• Both Canned Vegetable Juice Cocktail as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Vegetable Juice Cocktail vs Carrots:

• Canned Vegetable Juice Cocktail has 2.8 times more Copper, 1.7 times more Iron, 1.7 times more Magnesium, 3.7 times more Selenium, 4.6 times more Sodium and 2 times more Water than Raw Carrots.
• While Raw Carrots contain 1.3 times more Calcium than Canned Vegetable Juice Cocktail.
• Both Canned Vegetable Juice Cocktail and Raw Carrots have similar amounts of Manganese, Phosphorus, Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Vegetable Juice Cocktail has 2.4 times more Fat, 5.1 times more Saturated Fat, 11.2 times more Omega 3, 4.7 times more Fructose and 1.9 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.3 times more Carbohydrate and 3 times more Fiber than Canned Vegetable Juice Cocktail.
• Both Canned Vegetable Juice Cocktail and Raw Carrots have similar amounts of Energy, Omega 6 and Sugars per 500 kcal.
• Both Canned Vegetable Juice Cocktail as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.