Comparing Nutrients in 300 calories Wheat GermVS Canned Carrots with Liquids and Salt

Weight per 300 calories

Wheat Germ

83.3g

Canned Carrots with Liquids and Salt

1304g

Wheat Germ has 15.7 times more energy per 100g than Canned Carrots with Liquids and Salt. It has high energy density when compared to other foods. Canned Carrots Solids and Liquids with Salt having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Wheat Germ

24%

23%

53%

Canned Carrots with Liquids and Salt

86%

300 kcal ▼

Macro Nutrients

Wheat Germvs Canned Carrots with Liquids and Salt

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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8.35%8.1g

Fat

1.9%1.83g

8.1 gvs1.83 g

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

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4.34%1.4g

Saturated Fat

1%0.33g

1.4 gvs0.33 g

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

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37.7%0.6g

Omega 3

6.52%0.1g

0.6 gvs0.1 g

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

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26%4.4g

Omega 6

4.3%0.73g

4.4 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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33.2%43g

Carbohydrate

54%70g

43 gvs70 g

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

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Sugars

44.3%32g

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

NA gvs32 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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29%11g

Fiber

61.8%23.5g

11 gvs23.5 g

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

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34.4%19.3g

Protein

13.5%7.57g

19.3 gvs7.57 g

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

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Vitamins

Wheat Germvs Canned Carrots with Liquids and Salt

0%0μg

Vitamin A

888%7996μg

RAE, retinol activity equivalents

0 μgvs7996 μg

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

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131%1.57mg

Vitamin B1

20.7%0.25mg

Thiamine

1.57 mgvs0.25 mg

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

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32%0.42mg

Vitamin B2

27%0.35mg

Riboflavin

0.42 mgvs0.35 mg

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

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35.5%5.68mg

Vitamin B3

34.3%5.5mg

Niacin, nicotinic acid, niacinamide

5.68 mgvs5.5 mg

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

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37.7%1.9mg

Vitamin B5

36.3%1.8mg

Pantothenic acid

1.9 mgvs1.8 mg

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

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83.3%1.1mg

Vitamin B6

112%1.46mg

Pyridoxine

1.1 mgvs1.46 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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58.5%234μg

Vitamin B9

26%104μg

Folates and Folic Acid

234 μgvs104 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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0%0mg

Vitamin C

29%26mg

Ascorbic acid

0 mgvs26 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

63.5%9.52mg

Tocopherols and Tocotrienols

NA mgvs9.52 mg

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

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Vitamin K

107%128μg

Phytomenadione or phylloquinone

NA μgvs128 μg

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

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Minerals

Wheat Germvs Canned Carrots with Liquids and Salt

3.25%32.5mg

Calcium

40.4%404mg

32.5 mgvs404 mg

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

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73.7%0.66mg

Copper

149%1.34mg

0.66 mgvs1.34 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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65.2%5.2mg

Iron

84.8%6.8mg

5.2 mgvs6.8 mg

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

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47.4%199mg

Magnesium

28%117mg

199 mgvs117 mg

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

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482%11mg

Manganese

255%5.87mg

11 mgvs5.87 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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100%702mg

Phosphorus

37.3%261mg

702 mgvs261 mg

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

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22%743mg

Potassium

66.4%2257mg

743 mgvs2257 mg

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

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120%66μg

Selenium

9.5%5.2μg

66 μgvs5.2 μg

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

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0.67%10mg

Sodium

209%3130mg

10 mgvs3130 mg

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

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93%10.2mg

Zinc

34.4%3.8mg

10.2 mgvs3.8 mg

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

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0.25%9.27g

Water

32.8%1213g

9.27 gvs1213 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 Wheat Germ vs Canned Carrots with Liquids and Salt:

Crude Wheat Germ has 6.3 times more Vitamin B1 and 2.2 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain more Vitamin A, 1.3 times more Vitamin B6 and more Vitamin C than Crude Wheat Germ.
Both Crude Wheat Germ and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per 300 kcal.
Both Crude Wheat Germ as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Wheat Germ vs Canned Carrots with Liquids and Salt:

Crude Wheat Germ has 1.7 times more Magnesium, 1.9 times more Manganese, 2.7 times more Phosphorus, 12.7 times more Selenium and 2.7 times more Zinc than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 12.4 times more Calcium, 2 times more Copper, 1.3 times more Iron, 3 times more Potassium, 313 times more Sodium and 130.9 times more Water than Crude Wheat Germ.

Comparison of macro-nutrients per 300 calories:

Crude Wheat Germ has 4.4 times more Fat, 4.3 times more Saturated Fat, 5.8 times more Omega 3, 6 times more Omega 6 and 2.6 times more Protein than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 1.6 times more Carbohydrate and 2.1 times more Fiber than Crude Wheat Germ.
Both Crude Wheat Germ and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy per 300 kcal.
Both Crude Wheat Germ as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Wheat GermVS Whole Wheat FlourCanned Carrots with Liquids and SaltVS Whole Wheat FlourWheat GermVS Canned Carrots with SaltCanned Carrots with Liquids and SaltVS Canned Carrots with Salt

Compare Foods

Comparing Nutrients in 300 calories Wheat GermVS Canned Carrots with Liquids and Salt

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: