Comparing Nutrients in 300 calories Canned Carrots with SaltVS Oranges

Weight per 300 calories

Canned Carrots with Salt

1200g

Oranges

638g

Raw Oranges have 1.9 times more energy per unit of mass than Drained Canned Carrots with Salt, which is low in comparison to other foods. Canned Carrots with Salt having very low energy density.

Which food has more nutrients per 300 calories - Canned Carrots with Salt or Oranges?

Macros Ratio

Protein Fat Carbs

Canned Carrots with Salt

10%

84%

Oranges

91%

300 kcal ▼

Macro Nutrients

Canned Carrots with Saltvs Oranges

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy

2.35%2.28g

Fat

0.79%0.77g

2.28 gvs0.77 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat

1.35%0.43g

Saturated Fat

0.3%0.096g

0.43 gvs0.096 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat

8.25%0.13g

Omega 3

2.8%0.045g

0.13 gvs0.045 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Vegetables rich in Omega 3

5.58%0.95g

Omega 6

0.68%0.11g

0.95 gvs0.11 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol

51%66.5g

Carbohydrate

57.7%75g

66.5 gvs75 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate

41%29.8g

Sugars

82.3%59.7g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

29.8 gvs59.7 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars

Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Fructose

Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Glucose

Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose

47.4%18g

Fiber

40.3%15.3g

18 gvs15.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber

13.7%7.68g

Protein

10.7%6g

7.68 gvs6 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Canned Carrots with Saltvs Oranges

744%6696μg

Vitamin A

7.8%70.2μg

RAE, retinol activity equivalents

6696 μgvs70.2 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

18%0.22mg

Vitamin B1

46.3%0.56mg

Thiamine

0.22 mgvs0.56 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

27.7%0.36mg

Vitamin B2

19.6%0.26mg

Riboflavin

0.36 mgvs0.26 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

41.4%6.62mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

6.62 mgvs1.8 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

32.4%1.62mg

Vitamin B5

32%1.6mg

Pantothenic acid

1.62 mgvs1.6 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

103%1.34mg

Vitamin B6

29.5%0.38mg

Pyridoxine

1.34 mgvs0.38 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7

27%108μg

Vitamin B9

48%191μg

Folates and Folic Acid

108 μgvs191 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

36%32.4mg

Vitamin C

377%340mg

Ascorbic acid

32.4 mgvs340 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

59.2%8.9mg

Vitamin E

7.66%1.15mg

Tocopherols and Tocotrienols

8.9 mgvs1.15 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin E

98%118μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

118 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin K

Minerals

Canned Carrots with Saltvs Oranges

30%300mg

Calcium

25.5%255mg

300 mgvs255 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium

139%1.25mg

Copper

32%0.29mg

1.25 mgvs0.29 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride

96%7.68mg

Iron

7.98%0.64mg

7.68 mgvs0.64 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron

23%96mg

Magnesium

15%64mg

96 mgvs64 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium

235%5.4mg

Manganese

6.94%0.16mg

5.4 mgvs0.16 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Vegetables rich in Molybdenum

41%288mg

Phosphorus

12.8%89.4mg

288 mgvs89.4 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus

63%2148mg

Potassium

34%1155mg

2148 mgvs1155 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium

8.73%4.8μg

Selenium

5.8%3.2μg

4.8 μgvs3.2 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium

194%2904mg

Sodium

0%0mg

2904 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium

28.4%3.12mg

Zinc

4.06%0.45mg

3.12 mgvs0.45 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc

30%1115g

Water

15%554g

1115 gvs554 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water

Lets compare vitamin content per 300 calories of Canned Carrots with Salt vs Oranges:

Drained Canned Carrots with Salt have 95.4 times more Vitamin A, 1.4 times more Vitamin B2, 3.7 times more Vitamin B3, 3.5 times more Vitamin B6, 7.7 times more Vitamin E and more Vitamin K than Raw Oranges.
While Raw Oranges contain 2.6 times more Vitamin B1, 1.8 times more Vitamin B9 and 10.5 times more Vitamin C than Drained Canned Carrots with Salt.
Both Drained Canned Carrots with Salt and Raw Oranges have similar amounts of Vitamin B5 per 300 kcal.
Both Drained Canned Carrots with Salt as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Carrots with Salt vs Oranges:

Drained Canned Carrots with Salt have 4.3 times more Copper, 12 times more Iron, 1.5 times more Magnesium, 33.8 times more Manganese, 3.2 times more Phosphorus, 1.9 times more Potassium, 1.5 times more Selenium, more Sodium, 7 times more Zinc and 2 times more Water than Raw Oranges.
Both Drained Canned Carrots with Salt and Raw Oranges have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Drained Canned Carrots with Salt have 3 times more Omega 3, 8.3 times more Omega 6 and 1.3 times more Protein than Raw Oranges.
While Raw Oranges contain 2 times more Sugars than Drained Canned Carrots with Salt.
Both Drained Canned Carrots with Salt and Raw Oranges have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
Both Drained Canned Carrots with Salt as well as Raw Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Canned Carrots with SaltVS Frozen CarrotsOrangesVS Frozen CarrotsCanned Carrots with SaltVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 300 calories Canned Carrots with SaltVS Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Canned Carrots with Salt or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: