Comparing Nutrients in 500 calories Waffles, whole wheat, lowfat, frozen, ready-to-heat VS Canned Carrots with Liquids and Salt

Weight per 500 calories

• Waffles, whole wheat, lowfat, frozen, ready-to-heat: 195g
• Canned Carrots with Liquids and Salt: 2174g

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 11.2 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 - Waffles, whole wheat, lowfat, frozen, ready-to-heat or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	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	7.16% 6.95g	3.14% 3.04g	97g per day for Men 19-50 years
Saturated Fat	4.34% 1.4g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	15% 2.52g	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	73.6% 96g	89.8% 117g	130g per day for Men 19-50 years
Sugars	11.5% 8.35g	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	22% 8.37g	103% 39g	38g per day for Men 19-50 years
Protein	25% 14g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	33.5% 302μg	1481% 13326μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69.6% 0.83mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72.7% 0.95mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.5% 11mg	57.2% 9.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.5% 1.1mg	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	27.7% 111μg	43.5% 174μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	139% 3.33μg	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	5.3% 0.8mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.35% 6.42μg	178% 213μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	28% 278mg	67.4% 674mg	1000mg per day for Men 19-50 years
Copper	41.7% 0.38mg	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	156% 12.5mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	30% 126mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	145% 3.33mg	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	79.5% 556mg	62% 435mg	700mg per day for Men 19-50 years
Potassium	9.4% 319mg	111% 3761mg	3400mg per day for Men 19-50 years
Selenium	108% 59.3μg	16% 8.7μg	55μg per day for Men 19-50 years
Sodium	72.2% 1084mg	348% 5217mg	1500mg per day for Men 19-50 years
Zinc	20.7% 2.28mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	2% 74.7g	54.6% 2022g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Waffles, whole wheat, lowfat, frozen, ready-to-heat vs Canned Carrots with Liquids and Salt:

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have 2 times more Vitamin B1, 1.6 times more Vitamin B2, 1.2 times more Vitamin B3 and more Vitamin B12 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 44.2 times more Vitamin A, 4.2 times more Vitamin B5, 2.2 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin C, 19.9 times more Vitamin E and 33.2 times more Vitamin K than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Waffles, whole wheat, lowfat, frozen, ready-to-heat vs Canned Carrots with Liquids and Salt:

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have 1.3 times more Phosphorus and 6.8 times more Selenium than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2.4 times more Calcium, 6 times more Copper, 1.5 times more Magnesium, 2.9 times more Manganese, 11.8 times more Potassium, 4.8 times more Sodium, 2.8 times more Zinc and 27.1 times more Water than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Canned Carrots Solids and Liquids with Salt have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have 2.3 times more Fat, 1.5 times more Omega 3 and 2.1 times more Omega 6 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 6.4 times more Sugars and 4.7 times more Fiber than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.