Comparing Nutrients in 300 calories Prunes, canned, heavy syrup pack, solids and liquidsVS Carrots

Weight per 300 calories

Prunes, canned, heavy syrup pack, solids and liquids

286g

Carrots

732g

Prunes, canned, heavy syrup pack, solids and liquids have 2.6 times more energy per 100g than Carrots. It has average energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 300 calories - Prunes, canned, heavy syrup pack, solids and liquids or Carrots?

Macros Ratio

Protein Fat Carbs

Prunes, canned, heavy syrup pack, solids and liquids

95%

Carrots

87%

300 kcal ▼

Macro Nutrients

Prunes, canned, heavy syrup pack, solids and liquidsvs Carrots

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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0.59%0.57g

Fat

1.8%1.76g

0.57 gvs1.76 g

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

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0.14%0.046g

Saturated Fat

0.73%0.23g

0.046 gvs0.23 g

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

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Omega 3

0.91%0.015g

NA gvs0.015 g

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

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0.72%0.12g

Omega 6

4.3%0.73g

0.12 gvs0.73 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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61%79.4g

Carbohydrate

54%70g

79.4 gvs70 g

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

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Sugars

48%34.7g

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

NA gvs34.7 g

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

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Fructose

5.55%4.02g

≤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 gvs4.02 g

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

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Glucose

%4.3g

NA gvs4.3 g

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

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Sucrose

%26.3g

NA gvs26.3 g

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

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28.6%11g

Fiber

54%20.5g

11 gvs20.5 g

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

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4.44%2.5g

Protein

12%6.8g

2.5 gvs6.8 g

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

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Vitamins

Prunes, canned, heavy syrup pack, solids and liquidsvs Carrots

12.7%114μg

Vitamin A

679%6110μg

RAE, retinol activity equivalents

114 μgvs6110 μg

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

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8.1%0.097mg

Vitamin B1

40.2%0.48mg

Thiamine

0.097 mgvs0.48 mg

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

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27%0.35mg

Vitamin B2

32.6%0.42mg

Riboflavin

0.35 mgvs0.42 mg

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

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15.5%2.47mg

Vitamin B3

45%7.2mg

Niacin, nicotinic acid, niacinamide

2.47 mgvs7.2 mg

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

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5.7%0.29mg

Vitamin B5

40%2mg

Pantothenic acid

0.29 mgvs2 mg

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

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44.6%0.58mg

Vitamin B6

77.7%1mg

Pyridoxine

0.58 mgvs1 mg

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

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Vitamin B7

54%16.2μg

Biotin

NA μgvs16.2 μg

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

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0%0μg

Vitamin B9

34.8%139μg

Folates and Folic Acid

0 μgvs139 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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8.9%8mg

Vitamin C

48%43mg

Ascorbic acid

8 mgvs43 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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Vitamin E

32%4.83mg

Tocopherols and Tocotrienols

NA mgvs4.83 mg

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

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Vitamin K

80.5%97μg

Phytomenadione or phylloquinone

NA μgvs97 μg

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

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Minerals

Prunes, canned, heavy syrup pack, solids and liquidsvs Carrots

4.86%48.6mg

Calcium

24%241mg

48.6 mgvs241 mg

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

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37.5%0.34mg

Copper

36.6%0.33mg

0.34 mgvs0.33 mg

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

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Fluoride

0.59%23.4μg

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

NA μgvs23.4 μg

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

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14.6%1.17mg

Iron

27.4%2.2mg

1.17 mgvs2.2 mg

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

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10.2%43mg

Magnesium

21%88mg

43 mgvs88 mg

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

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12%0.28mg

Manganese

45.5%1.05mg

0.28 mgvs1.05 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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10.6%74.3mg

Phosphorus

36.6%256mg

74.3 mgvs256 mg

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

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19%646mg

Potassium

69%2341mg

646 mgvs2341 mg

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

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Selenium

1.33%0.73μg

NA μgvs0.73 μg

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

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0.57%8.57mg

Sodium

33.7%505mg

8.57 mgvs505 mg

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

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4.94%0.54mg

Zinc

16%1.76mg

0.54 mgvs1.76 mg

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

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5.46%202g

Water

17.5%646g

202 gvs646 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 Prunes, canned, heavy syrup pack, solids and liquids vs Carrots:

Raw Carrots contain 53.5 times more Vitamin A, 5 times more Vitamin B1, 2.9 times more Vitamin B3, 7 times more Vitamin B5, 1.7 times more Vitamin B6, more Vitamin B9 and 5.4 times more Vitamin C than Prunes, canned, heavy syrup pack, solids and liquids.
Both Prunes, canned, heavy syrup pack, solids and liquids and Raw Carrots have similar amounts of Vitamin B2 per 300 kcal.
Both Prunes, canned, heavy syrup pack, solids and liquids as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Prunes, canned, heavy syrup pack, solids and liquids vs Carrots:

Raw Carrots contain 5 times more Calcium, 1.9 times more Iron, 2 times more Magnesium, 3.7 times more Manganese, 3.4 times more Phosphorus, 3.6 times more Potassium, 58.9 times more Sodium, 3.2 times more Zinc and 3.2 times more Water than Prunes, canned, heavy syrup pack, solids and liquids.
Both Prunes, canned, heavy syrup pack, solids and liquids and Raw Carrots have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Carrots contain 6 times more Omega 6, 1.9 times more Fiber and 2.7 times more Protein than Prunes, canned, heavy syrup pack, solids and liquids.
Both Prunes, canned, heavy syrup pack, solids and liquids and Raw Carrots have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Prunes, canned, heavy syrup pack, solids and liquids as well as Raw Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Prunes, canned, heavy syrup pack, solids and liquidsVS PrunesCarrotsVS PrunesPrunes, canned, heavy syrup pack, solids and liquidsVS Boiled CarrotsCarrotsVS Boiled Carrots

Compare Foods

Comparing Nutrients in 300 calories Prunes, canned, heavy syrup pack, solids and liquidsVS Carrots

Weight per 300 calories

Which food has more nutrients per 300 calories - Prunes, canned, heavy syrup pack, solids and liquids or Carrots?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: