Comparing Nutrients in 300 calories Canned Carrots with Liquids and SaltVS Buckwheat Flour

Weight per 300 calories

Canned Carrots with Liquids and Salt

1304g

Buckwheat Flour

89.6g

Whole-groat Buckwheat Flour has 14.6 times more energy per unit of mass than Canned Carrots Solids and Liquids with Salt, which is high in comparison to other foods. Canned Carrots with Liquids and Salt having very low energy density.

Which food has more nutrients per 300 calories - Canned Carrots with Liquids and Salt or Buckwheat Flour?

Macros Ratio

Protein Fat Carbs

Canned Carrots with Liquids and Salt

86%

Buckwheat Flour

14%

78%

300 kcal ▼

Macro Nutrients

Canned Carrots with Liquids and Saltvs Buckwheat Flour

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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1.9%1.83g

Fat

2.86%2.78g

1.83 gvs2.78 g

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

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1%0.33g

Saturated Fat

1.9%0.61g

0.33 gvs0.61 g

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

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6.52%0.1g

Omega 3

3.97%0.064g

0.1 gvs0.064 g

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

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4.3%0.73g

Omega 6

4.6%0.79g

0.73 gvs0.79 g

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

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

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54%70g

Carbohydrate

48.6%63.2g

70 gvs63.2 g

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

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44.3%32g

Sugars

3.2%2.33g

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

32 gvs2.33 g

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

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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 .

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Glucose

NA gvsNA g

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

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Sucrose

%1.52g

NA gvs1.52 g

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

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61.8%23.5g

Fiber

23.6%8.96g

23.5 gvs8.96 g

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

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13.5%7.57g

Protein

20%11.3g

7.57 gvs11.3 g

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

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Vitamins

Canned Carrots with Liquids and Saltvs Buckwheat Flour

888%7996μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

7996 μgvs0 μg

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

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20.7%0.25mg

Vitamin B1

31%0.37mg

Thiamine

0.25 mgvs0.37 mg

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

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27%0.35mg

Vitamin B2

13%0.17mg

Riboflavin

0.35 mgvs0.17 mg

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

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34.3%5.5mg

Vitamin B3

34.4%5.5mg

Niacin, nicotinic acid, niacinamide

5.5 mgvs5.5 mg

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

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36.3%1.8mg

Vitamin B5

7.9%0.39mg

Pantothenic acid

1.8 mgvs0.39 mg

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

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112%1.46mg

Vitamin B6

40%0.52mg

Pyridoxine

1.46 mgvs0.52 mg

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

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Vitamin B7

45%13.5μg

Biotin

NA μgvs13.5 μg

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

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26%104μg

Vitamin B9

12%48.4μg

Folates and Folic Acid

104 μgvs48.4 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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29%26mg

Vitamin C

0%0mg

Ascorbic acid

26 mgvs0 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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63.5%9.52mg

Vitamin E

1.9%0.29mg

Tocopherols and Tocotrienols

9.52 mgvs0.29 mg

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

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107%128μg

Vitamin K

5.22%6.27μg

Phytomenadione or phylloquinone

128 μgvs6.27 μg

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

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Minerals

Canned Carrots with Liquids and Saltvs Buckwheat Flour

40.4%404mg

Calcium

3.67%36.7mg

404 mgvs36.7 mg

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

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149%1.34mg

Copper

51.2%0.46mg

1.34 mgvs0.46 mg

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

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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 .

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84.8%6.8mg

Iron

45.4%3.64mg

6.8 mgvs3.64 mg

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

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28%117mg

Magnesium

53.5%225mg

117 mgvs225 mg

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

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255%5.87mg

Manganese

79%1.8mg

5.87 mgvs1.8 mg

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

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Molybdenum

88.8%40μg

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

NA μgvs40 μg

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

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37.3%261mg

Phosphorus

43%302mg

261 mgvs302 mg

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

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66.4%2257mg

Potassium

15%517mg

2257 mgvs517 mg

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

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9.5%5.2μg

Selenium

9.3%5.1μg

5.2 μgvs5.1 μg

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

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209%3130mg

Sodium

0.66%9.85mg

3130 mgvs9.85 mg

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

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34.4%3.8mg

Zinc

25.4%2.8mg

3.8 mgvs2.8 mg

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

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32.8%1213g

Water

0.27%10g

1213 gvs10 g

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

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Lets compare vitamin content per 300 calories of Canned Carrots with Liquids and Salt vs Buckwheat Flour:

Canned Carrots Solids and Liquids with Salt have more Vitamin A, 2.1 times more Vitamin B2, 4.6 times more Vitamin B5, 2.8 times more Vitamin B6, 2.2 times more Vitamin B9, more Vitamin C, 33.2 times more Vitamin E and 20.4 times more Vitamin K than Whole-groat Buckwheat Flour.
While Whole-groat Buckwheat Flour contains 1.5 times more Vitamin B1 than Canned Carrots Solids and Liquids with Salt.
Both Canned Carrots Solids and Liquids with Salt and Whole-groat Buckwheat Flour have similar amounts of Vitamin B3 per 300 kcal.
Both Canned Carrots Solids and Liquids with Salt as well as Whole-groat Buckwheat Flour have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Carrots with Liquids and Salt vs Buckwheat Flour:

Canned Carrots Solids and Liquids with Salt have 11 times more Calcium, 2.9 times more Copper, 1.9 times more Iron, 3.2 times more Manganese, 4.4 times more Potassium, 317.8 times more Sodium, 1.4 times more Zinc and 121.5 times more Water than Whole-groat Buckwheat Flour.
While Whole-groat Buckwheat Flour contains 1.9 times more Magnesium than Canned Carrots Solids and Liquids with Salt.
Both Canned Carrots Solids and Liquids with Salt and Whole-groat Buckwheat Flour have similar amounts of Phosphorus and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Canned Carrots Solids and Liquids with Salt have 1.6 times more Omega 3, 13.8 times more Sugars and 2.6 times more Fiber than Whole-groat Buckwheat Flour.
While Whole-groat Buckwheat Flour contains 1.5 times more Protein than Canned Carrots Solids and Liquids with Salt.
Both Canned Carrots Solids and Liquids with Salt and Whole-groat Buckwheat Flour have similar amounts of Energy, Omega 6 and Carbohydrate per 300 kcal.
Both Canned Carrots Solids and Liquids with Salt as well as Whole-groat Buckwheat Flour have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Canned Carrots with Liquids and SaltVS Canned Carrots with SaltBuckwheat FlourVS Canned Carrots with SaltCanned Carrots with Liquids and SaltVS BulgurBuckwheat FlourVS Bulgur

Compare Foods

Comparing Nutrients in 300 calories Canned Carrots with Liquids and SaltVS Buckwheat Flour

Weight per 300 calories

Which food has more nutrients per 300 calories - Canned Carrots with Liquids and Salt or Buckwheat Flour?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: