Comparing Nutrients in 100 calories Apples VS Canned Carrots with Liquids and Salt

Weight per 100 calories

• Apples: 192g
• Canned Carrots with Liquids and Salt: 435g

Apples have 2.3 times more energy per 100g than Canned Carrots with Liquids and Salt. It has low 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 100 calories - Apples or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Apples	2%	3%	95%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Apples	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.34% 0.33g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	1.1% 0.017g	2.17% 0.035g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	1.43% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.6g	18% 23.3g	130g per day for Men 19-50 years
Sugars	27.6% 20g	14.8% 10.7g	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	15.6% 11.3g	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	% 4.67g	NA	g per day for Men 19-50 years
Sucrose	% 4g	NA	g per day for Men 19-50 years
Fiber	12% 4.6g	20.6% 7.83g	38g per day for Men 19-50 years
Protein	0.89% 0.5g	4.5% 2.52g	56g per day for Men 19-50 years

Vitamins

	Apples	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0.64% 5.77μg	296% 2665μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.72% 0.033mg	6.9% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	9.03% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.1% 0.18mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.35% 0.12mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.07% 0.079mg	37.5% 0.49mg	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	1.44% 5.77μg	8.7% 34.8μg	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	9.83% 8.85mg	9.66% 8.7mg	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	2.3% 0.35mg	21% 3.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.53% 4.23μg	35.5% 42.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	1.15% 11.5mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	5.77% 0.052mg	49.8% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	0.16% 6.35μg	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	2.9% 0.23mg	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	2.3% 9.6mg	9.3% 39mg	420mg per day for Men 19-50 years
Manganese	2.93% 0.067mg	85% 1.96mg	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	3.02% 21mg	12.4% 87mg	700mg per day for Men 19-50 years
Potassium	6.05% 206mg	22% 752mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.16% 1.74μg	55μg per day for Men 19-50 years
Sodium	0.13% 1.92mg	69.6% 1043mg	1500mg per day for Men 19-50 years
Zinc	0.7% 0.077mg	11.5% 1.26mg	11mg per day for Men 19-50 years
Water	4.45% 165g	11% 404g	3700g per day for Men 19-50 years

Apples VS Canned Carrots With Liquids And Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Apples or Canned Carrots with Liquids and Salt?

Lets compare vitamin content per 100 calories of Apples vs Canned Carrots with Liquids and Salt:

• 100 kcal of Canned Carrots Solids and Liquids with Salt contain 462 times more Vitamin A, 2.5 times more Vitamin B1, 2.3 times more Vitamin B2, 10.5 times more Vitamin B3, 5.2 times more Vitamin B5, 6.2 times more Vitamin B6, 6 times more Vitamin B9, 9.2 times more Vitamin E and 10.1 times more Vitamin K than Raw Apples with skin.
• Both Apples and Canned Carrots with Liquids and Salt provide similar amounts of Vitamin C per 100 calories.
• 100 calories of Apples have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin B9
• Both Raw Apples with skin as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Apples vs Canned Carrots with Liquids and Salt:

• 100 kcal of Canned Carrots Solids and Liquids with Salt contain 11.7 times more Calcium, 8.6 times more Copper, 9.8 times more Iron, 4.1 times more Magnesium, 29.1 times more Manganese, 4.1 times more Phosphorus, 3.7 times more Potassium, more Selenium, 542.6 times more Sodium, 16.4 times more Zinc and 2.5 times more Water than Raw Apples with skin.
• 100 calories of Apples lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Apples have 1.9 times more Sugars than Canned Carrots with Liquids and Salt.
• While 100 kcal of Canned Carrots Solids and Liquids with Salt contain 2 times more Omega 3, 1.7 times more Fiber and 5 times more Protein than Raw Apples with skin.
• Both Apples and Canned Carrots with Liquids and Salt offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Apples provide inadequate amounts of Omega 3 and Protein
• Both Raw Apples with skin as well as Canned Carrots Solids and Liquids with Salt provide inadequate amounts of Omega 6 in 100 calories.