Comparing Nutrients in 500 calories Canned Carrots with SaltVS Oranges

Weight per 500 calories

Canned Carrots with Salt

2000g

Oranges

1064g

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 500 calories - Canned Carrots with Salt or Oranges?

Macros Ratio

Protein Fat Carbs

Canned Carrots with Salt

10%

84%

Oranges

91%

500 kcal ▼

Macro Nutrients

Canned Carrots with Saltvs Oranges

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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3.9%3.8g

Fat

1.3%1.28g

3.8 gvs1.28 g

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

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2.25%0.72g

Saturated Fat

0.5%0.16g

0.72 gvs0.16 g

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

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13.8%0.22g

Omega 3

4.65%0.074g

0.22 gvs0.074 g

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

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9.3%1.58g

Omega 6

1.13%0.19g

1.58 gvs0.19 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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85.2%111g

Carbohydrate

96%125g

111 gvs125 g

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

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68.4%49.6g

Sugars

137%99g

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

49.6 gvs99 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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79%30g

Fiber

67%25.5g

30 gvs25.5 g

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

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23%13g

Protein

18%10g

13 gvs10 g

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

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Vitamins

Canned Carrots with Saltvs Oranges

1240%11160μg

Vitamin A

13%117μg

RAE, retinol activity equivalents

11160 μgvs117 μg

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

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30%0.36mg

Vitamin B1

77%0.93mg

Thiamine

0.36 mgvs0.93 mg

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

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46%0.6mg

Vitamin B2

32.7%0.43mg

Riboflavin

0.6 mgvs0.43 mg

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

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69%11mg

Vitamin B3

18.8%3mg

Niacin, nicotinic acid, niacinamide

11 mgvs3 mg

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

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54%2.7mg

Vitamin B5

53%2.66mg

Pantothenic acid

2.7 mgvs2.66 mg

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

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172%2.24mg

Vitamin B6

49%0.64mg

Pyridoxine

2.24 mgvs0.64 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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45%180μg

Vitamin B9

79.8%319μg

Folates and Folic Acid

180 μgvs319 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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60%54mg

Vitamin C

629%566mg

Ascorbic acid

54 mgvs566 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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99%15mg

Vitamin E

12.8%1.9mg

Tocopherols and Tocotrienols

15 mgvs1.9 mg

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

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163%196μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

196 μgvs0 μg

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

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Minerals

Canned Carrots with Saltvs Oranges

50%500mg

Calcium

42.6%426mg

500 mgvs426 mg

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

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231%2.08mg

Copper

53%0.48mg

2.08 mgvs0.48 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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160%13mg

Iron

13.3%1.06mg

13 mgvs1.06 mg

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

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38%160mg

Magnesium

25.3%106mg

160 mgvs106 mg

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

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391%9mg

Manganese

11.6%0.27mg

9 mgvs0.27 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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68.6%480mg

Phosphorus

21.3%149mg

480 mgvs149 mg

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

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105%3580mg

Potassium

56.6%1926mg

3580 mgvs1926 mg

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

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14.5%8μg

Selenium

9.67%5.3μg

8 μgvs5.3 μg

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

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323%4840mg

Sodium

0%0mg

4840 mgvs0 mg

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

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47.3%5.2mg

Zinc

6.77%0.74mg

5.2 mgvs0.74 mg

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

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50.2%1859g

Water

25%923g

1859 gvs923 g

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

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Lets compare vitamin content per 500 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 500 kcal.
Both Drained Canned Carrots with Salt as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
Both Drained Canned Carrots with Salt as well as Raw Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

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

Compare Foods

Comparing Nutrients in 500 calories Canned Carrots with SaltVS Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - Canned Carrots with Salt or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: