Comparing Nutrients in 100 calories Canned Low Sodium Vegetable Juice Cocktail VS Carrots

Weight per 100 calories

• Canned Low Sodium Vegetable Juice Cocktail: 526g
• Carrots: 244g

Raw Carrots have 2.2 times more energy per unit of mass than Canned Low Sodium Vegetable Juice Cocktail, which is low in comparison to other foods. Canned Low Sodium Vegetable Juice Cocktail having very low energy density.

Which food has more nutrients per 100 calories - Canned Low Sodium Vegetable Juice Cocktail or Carrots?

Macros Ratio

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

Macro Nutrients

	Canned Low Sodium Vegetable Juice Cocktail	Carrots	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.74% 1.7g	0.6% 0.59g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	0.24% 0.078g	32g per day for Men 19-50 years
Omega 3	3.95% 0.063g	0.3% 0.005g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	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	15.5% 20g	18% 23.4g	130g per day for Men 19-50 years
Sugars	20% 14.6g	16% 11.6g	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	9.95% 7.2g	1.85% 1.34g	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	% 7g	% 1.44g	g per day for Men 19-50 years
Sucrose	% 0.47g	% 8.76g	g per day for Men 19-50 years
Fiber	6.93% 2.63g	18% 6.83g	38g per day for Men 19-50 years
Protein	8.55% 4.8g	4.05% 2.27g	56g per day for Men 19-50 years

Vitamins

	Canned Low Sodium Vegetable Juice Cocktail	Carrots	Recommended Dietary Allowance
Vitamin A	20.5% 184μg	226% 2037μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.8% 3.8mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.2% 1.3mg	13.3% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.7% 0.37mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	18% 5.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.6% 111μg	11.6% 46.3μg	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	318% 286mg	16% 14.4mg	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	35.8% 5.37mg	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.8% 32μg	27% 32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Low Sodium Vegetable Juice Cocktail	Carrots	Recommended Dietary Allowance
Calcium	7.9% 79mg	8.05% 80.5mg	1000mg per day for Men 19-50 years
Copper	39.8% 0.36mg	12% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.2% 7.8μg	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	19% 1.53mg	9.15% 0.73mg	8mg per day for Men 19-50 years
Magnesium	15% 63mg	6.97% 29.3mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	15% 0.35mg	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	14.3% 100mg	12% 85.4mg	700mg per day for Men 19-50 years
Potassium	31.6% 1074mg	23% 780mg	3400mg per day for Men 19-50 years
Selenium	1.9% 1.05μg	0.44% 0.24μg	55μg per day for Men 19-50 years
Sodium	19.3% 289mg	11.2% 168mg	1500mg per day for Men 19-50 years
Zinc	5.74% 0.63mg	5.32% 0.59mg	11mg per day for Men 19-50 years
Water	13.4% 495g	5.82% 215g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Canned Low Sodium Vegetable Juice Cocktail vs Carrots:

• Canned Low Sodium Vegetable Juice Cocktail has 1.6 times more Vitamin B1, 1.2 times more Vitamin B2, 1.6 times more Vitamin B3, 2 times more Vitamin B5, 2.4 times more Vitamin B9, 19.9 times more Vitamin C and 3.3 times more Vitamin E than Raw Carrots.
• While Raw Carrots contain 11.1 times more Vitamin A than Canned Low Sodium Vegetable Juice Cocktail.
• Both Canned Low Sodium Vegetable Juice Cocktail and Raw Carrots have similar amounts of Vitamin B6 and Vitamin K per 100 kcal.
• Both Canned Low Sodium Vegetable Juice Cocktail as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Canned Low Sodium Vegetable Juice Cocktail vs Carrots:

• Canned Low Sodium Vegetable Juice Cocktail has 3.3 times more Copper, 2.1 times more Iron, 2.2 times more Magnesium, 1.4 times more Potassium, 4.3 times more Selenium, 1.7 times more Sodium and 2.3 times more Water than Raw Carrots.
• Both Canned Low Sodium Vegetable Juice Cocktail and Raw Carrots have similar amounts of Calcium, Manganese, Phosphorus and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Canned Low Sodium Vegetable Juice Cocktail has 2.9 times more Fat, 6 times more Saturated Fat, 12.9 times more Omega 3, 1.4 times more Omega 6, 1.3 times more Sugars, 5.4 times more Fructose and 2.1 times more Protein than Raw Carrots.
• While Raw Carrots contain 2.6 times more Fiber than Canned Low Sodium Vegetable Juice Cocktail.
• Both Canned Low Sodium Vegetable Juice Cocktail and Raw Carrots have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Canned Low Sodium Vegetable Juice Cocktail as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.