Comparing Nutrients in 300 calories Canned Carrots with Liquids and SaltVS Oranges

Weight per 300 calories

Canned Carrots with Liquids and Salt

1304g

Oranges

638g

Raw Oranges have 2 times more energy per unit of mass than Canned Carrots Solids and Liquids with Salt, which is low 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 Oranges?

Macros Ratio

Protein Fat Carbs

Canned Carrots with Liquids and Salt

86%

Oranges

91%

300 kcal ▼

Macro Nutrients

Canned Carrots with Liquids and Saltvs Oranges

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

0.79%0.77g

1.83 gvs0.77 g

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

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1%0.33g

Saturated Fat

0.3%0.096g

0.33 gvs0.096 g

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

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6.52%0.1g

Omega 3

2.8%0.045g

0.1 gvs0.045 g

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

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4.3%0.73g

Omega 6

0.68%0.11g

0.73 gvs0.11 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

57.7%75g

70 gvs75 g

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

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44.3%32g

Sugars

82.3%59.7g

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

32 gvs59.7 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

NA gvsNA g

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

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61.8%23.5g

Fiber

40.3%15.3g

23.5 gvs15.3 g

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

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13.5%7.57g

Protein

10.7%6g

7.57 gvs6 g

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

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Vitamins

Canned Carrots with Liquids and Saltvs Oranges

888%7996μg

Vitamin A

7.8%70.2μg

RAE, retinol activity equivalents

7996 μgvs70.2 μg

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

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20.7%0.25mg

Vitamin B1

46.3%0.56mg

Thiamine

0.25 mgvs0.56 mg

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

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27%0.35mg

Vitamin B2

19.6%0.26mg

Riboflavin

0.35 mgvs0.26 mg

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

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34.3%5.5mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

5.5 mgvs1.8 mg

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

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36.3%1.8mg

Vitamin B5

32%1.6mg

Pantothenic acid

1.8 mgvs1.6 mg

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

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112%1.46mg

Vitamin B6

29.5%0.38mg

Pyridoxine

1.46 mgvs0.38 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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26%104μg

Vitamin B9

48%191μg

Folates and Folic Acid

104 μgvs191 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

377%340mg

Ascorbic acid

26 mgvs340 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

7.66%1.15mg

Tocopherols and Tocotrienols

9.52 mgvs1.15 mg

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

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107%128μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

128 μgvs0 μg

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

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Minerals

Canned Carrots with Liquids and Saltvs Oranges

40.4%404mg

Calcium

25.5%255mg

404 mgvs255 mg

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

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149%1.34mg

Copper

32%0.29mg

1.34 mgvs0.29 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

7.98%0.64mg

6.8 mgvs0.64 mg

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

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28%117mg

Magnesium

15%64mg

117 mgvs64 mg

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

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255%5.87mg

Manganese

6.94%0.16mg

5.87 mgvs0.16 mg

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

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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 .

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37.3%261mg

Phosphorus

12.8%89.4mg

261 mgvs89.4 mg

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

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66.4%2257mg

Potassium

34%1155mg

2257 mgvs1155 mg

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

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9.5%5.2μg

Selenium

5.8%3.2μg

5.2 μgvs3.2 μg

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

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209%3130mg

Sodium

0%0mg

3130 mgvs0 mg

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

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34.4%3.8mg

Zinc

4.06%0.45mg

3.8 mgvs0.45 mg

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

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32.8%1213g

Water

15%554g

1213 gvs554 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 Oranges:

Canned Carrots Solids and Liquids with Salt have 113.9 times more Vitamin A, 1.4 times more Vitamin B2, 3.1 times more Vitamin B3, 3.8 times more Vitamin B6, 8.3 times more Vitamin E and more Vitamin K than Raw Oranges.
While Raw Oranges contain 2.2 times more Vitamin B1, 1.8 times more Vitamin B9 and 13 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
Both Canned Carrots Solids and Liquids with Salt and Raw Oranges have similar amounts of Vitamin B5 per 300 kcal.
Both Canned Carrots Solids and Liquids 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 Liquids and Salt vs Oranges:

Canned Carrots Solids and Liquids with Salt have 1.6 times more Calcium, 4.7 times more Copper, 10.6 times more Iron, 1.8 times more Magnesium, 36.8 times more Manganese, 2.9 times more Phosphorus, 2 times more Potassium, 1.6 times more Selenium, more Sodium, 8.5 times more Zinc and 2.2 times more Water than Raw Oranges.

Comparison of macro-nutrients per 300 calories:

Canned Carrots Solids and Liquids with Salt have 2.3 times more Omega 3, 6.4 times more Omega 6, 1.5 times more Fiber and 1.3 times more Protein than Raw Oranges.
While Raw Oranges contain 1.9 times more Sugars than Canned Carrots Solids and Liquids with Salt.
Both Canned Carrots Solids and Liquids with Salt and Raw Oranges have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Canned Carrots Solids and Liquids 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 Liquids and SaltVS Canned Carrots with SaltOrangesVS Canned Carrots with SaltCanned Carrots with Liquids and SaltVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 300 calories Canned Carrots with Liquids and SaltVS Oranges

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: