Comparing Nutrients in 500 calories Vegetarian fillets VS Canned Carrots with Liquids and Salt

Weight per 500 calories

• Vegetarian fillets: 172g
• Canned Carrots with Liquids and Salt: 2174g

Vegetarian fillets have 12.6 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.

Discover which food has more nutrients per 500 calories - Vegetarian fillets or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Vegetarian fillets	32%	56%	12%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Vegetarian fillets	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	32% 31g	3.14% 3.04g	97g per day for Men 19-50 years
Saturated Fat	15.4% 4.9g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	112% 1.8g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	84% 14.3g	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	12% 15.5g	89.8% 117g	130g per day for Men 19-50 years
Sugars	1.9% 1.38g	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	27.7% 10.5g	103% 39g	38g per day for Men 19-50 years
Protein	71% 39.7g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Vegetarian fillets	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	158% 1.9mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.7mg	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	199% 2.6mg	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	44% 176μg	43.5% 174μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	302% 7.24μg	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	39.7% 5.95mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	178% 213μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vegetarian fillets	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	16.4% 164mg	67.4% 674mg	1000mg per day for Men 19-50 years
Copper	177% 1.6mg	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	43% 3.45mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	9.44% 39.7mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	NA	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	111% 776mg	62% 435mg	700mg per day for Men 19-50 years
Potassium	30.4% 1034mg	111% 3761mg	3400mg per day for Men 19-50 years
Selenium	3.13% 1.72μg	16% 8.7μg	55μg per day for Men 19-50 years
Sodium	56.3% 845mg	348% 5217mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	2.1% 77.6g	54.6% 2022g	3700g per day for Men 19-50 years

Vegetarian Fillets VS Canned Carrots With Liquids And Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Vegetarian fillets or Canned Carrots with Liquids and Salt?

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

• 500 calories of Vegetarian fillets have 4.6 times more Vitamin B1, 2.6 times more Vitamin B2, 2.3 times more Vitamin B3 and more Vitamin B12 than Canned Carrots with Liquids and Salt.
• While 500 kcal of Canned Carrots Solids and Liquids with Salt contain more Vitamin A, more Vitamin C, 2.7 times more Vitamin E and more Vitamin K than Vegetarian fillets.
• Both Vegetarian fillets and Canned Carrots with Liquids and Salt provide similar amounts of Vitamin B6 and Vitamin B9 per 500 calories.
• 500 calories of Vegetarian fillets have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• 500 calories of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B12
• Both Vegetarian fillets as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin D in 500 calories.

Comparing minerals per 500 calories for Vegetarian fillets vs Canned Carrots with Liquids and Salt:

• 500 calories of Vegetarian fillets have 1.8 times more Phosphorus than Canned Carrots with Liquids and Salt.
• While 500 kcal of Canned Carrots Solids and Liquids with Salt contain 4.1 times more Calcium, 1.4 times more Copper, 3.3 times more Iron, 4.9 times more Magnesium, 3.6 times more Potassium, 5 times more Selenium, 6.2 times more Sodium, 2.6 times more Zinc and 26.1 times more Water than Vegetarian fillets.
• 500 calories of Vegetarian fillets lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Vegetarian fillets have 10.2 times more Fat, 9 times more Saturated Fat, 10.3 times more Omega 3, 11.7 times more Omega 6 and 3.1 times more Protein than Canned Carrots with Liquids and Salt.
• While 500 kcal of Canned Carrots Solids and Liquids with Salt contain 7.5 times more Carbohydrate, 38.8 times more Sugars and 3.7 times more Fiber than Vegetarian fillets.
• Both Vegetarian fillets and Canned Carrots with Liquids and Salt offer comparable quantities of Energy per 500 calories.
• 500 calories of Canned Carrots with Liquids and Salt provide inadequate amounts of Omega 6