Comparing Nutrients in 500 calories Canned Carrots with Liquids and SaltVS Coconut Water

Weight per 500 calories

Canned Carrots with Liquids and Salt

2174g

Coconut Water

2632g

Canned Carrots with Liquids and Salt have 1.2 times more energy per 100g than Coconut Water. It has very low energy density when compared to other foods. Coconut Water (liquid From Coconuts) having very low energy density.

Which food has more nutrients per 500 calories - Canned Carrots with Liquids and Salt or Coconut Water?

Macros Ratio

Protein Fat Carbs

Canned Carrots with Liquids and Salt

86%

Coconut Water

15%

76%

500 kcal ▼

Macro Nutrients

Canned Carrots with Liquids and Saltvs Coconut Water

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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3.14%3.04g

Fat

5.43%5.26g

3.04 gvs5.26 g

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

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1.7%0.54g

Saturated Fat

14.5%4.63g

0.54 gvs4.63 g

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

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11%0.17g

Omega 3

0%0g

0.17 gvs0 g

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

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7.16%1.2g

Omega 6

0.31%0.053g

1.2 gvs0.053 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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89.8%117g

Carbohydrate

75%98g

117 gvs98 g

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

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73.8%53.5g

Sugars

95%68.7g

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

53.5 gvs68.7 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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103%39g

Fiber

76%29g

39 gvs29 g

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

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22.5%12.6g

Protein

34%19g

12.6 gvs19 g

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

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Vitamins

Canned Carrots with Liquids and Saltvs Coconut Water

1481%13326μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

13326 μgvs0 μg

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

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34.4%0.41mg

Vitamin B1

65.8%0.79mg

Thiamine

0.41 mgvs0.79 mg

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

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45%0.59mg

Vitamin B2

115%1.5mg

Riboflavin

0.59 mgvs1.5 mg

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

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57.2%9.15mg

Vitamin B3

13%2.1mg

Niacin, nicotinic acid, niacinamide

9.15 mgvs2.1 mg

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

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60.4%3.02mg

Vitamin B5

22.6%1.13mg

Pantothenic acid

3.02 mgvs1.13 mg

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

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187%2.43mg

Vitamin B6

64.8%0.84mg

Pyridoxine

2.43 mgvs0.84 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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43.5%174μg

Vitamin B9

19.7%79μg

Folates and Folic Acid

174 μgvs79 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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48.3%43.5mg

Vitamin C

70%63mg

Ascorbic acid

43.5 mgvs63 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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106%16mg

Vitamin E

0%0mg

Tocopherols and Tocotrienols

16 mgvs0 mg

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

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178%213μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

213 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 Coconut Water

67.4%674mg

Calcium

63%632mg

674 mgvs632 mg

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

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249%2.24mg

Copper

117%1.05mg

2.24 mgvs1.05 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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141%11.3mg

Iron

95%7.63mg

11.3 mgvs7.63 mg

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

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46.6%196mg

Magnesium

157%658mg

196 mgvs658 mg

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

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425%9.8mg

Manganese

162%3.74mg

9.8 mgvs3.74 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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62%435mg

Phosphorus

75%526mg

435 mgvs526 mg

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

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111%3761mg

Potassium

193%6579mg

3761 mgvs6579 mg

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

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16%8.7μg

Selenium

48%26.3μg

8.7 μgvs26.3 μg

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

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348%5217mg

Sodium

184%2763mg

5217 mgvs2763 mg

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

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57.3%6.3mg

Zinc

24%2.63mg

6.3 mgvs2.63 mg

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

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54.6%2022g

Water

67.6%2500g

2022 gvs2500 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 Liquids and Salt vs Coconut Water:

Canned Carrots Solids and Liquids with Salt have more Vitamin A, 4.3 times more Vitamin B3, 2.7 times more Vitamin B5, 2.9 times more Vitamin B6, 2.2 times more Vitamin B9, more Vitamin E and more Vitamin K than Coconut Water (liquid From Coconuts).
While Coconut Water (liquid From Coconuts) contain 1.9 times more Vitamin B1, 2.6 times more Vitamin B2 and 1.5 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
Both Canned Carrots Solids and Liquids with Salt as well as Coconut Water (liquid From Coconuts) have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Carrots with Liquids and Salt vs Coconut Water:

Canned Carrots Solids and Liquids with Salt have 2.1 times more Copper, 1.5 times more Iron, 2.6 times more Manganese, 1.9 times more Sodium and 2.4 times more Zinc than Coconut Water (liquid From Coconuts).
While Coconut Water (liquid From Coconuts) contain 3.4 times more Magnesium, 1.7 times more Potassium and 3 times more Selenium than Canned Carrots Solids and Liquids with Salt.
Both Canned Carrots Solids and Liquids with Salt and Coconut Water (liquid From Coconuts) have similar amounts of Calcium, Phosphorus and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Canned Carrots Solids and Liquids with Salt have more Omega 3, 23.1 times more Omega 6 and 1.4 times more Fiber than Coconut Water (liquid From Coconuts).
While Coconut Water (liquid From Coconuts) contain 1.7 times more Fat, 8.5 times more Saturated Fat, 1.3 times more Sugars and 1.5 times more Protein than Canned Carrots Solids and Liquids with Salt.
Both Canned Carrots Solids and Liquids with Salt and Coconut Water (liquid From Coconuts) have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Canned Carrots Solids and Liquids with Salt as well as Coconut Water (liquid From Coconuts) have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Canned Carrots with Liquids and SaltVS Canned Carrots with SaltCoconut WaterVS Canned Carrots with SaltCanned Carrots with Liquids and SaltVS HazelnutsCoconut WaterVS Hazelnuts

Compare Foods

Comparing Nutrients in 500 calories Canned Carrots with Liquids and SaltVS Coconut Water

Weight per 500 calories

Which food has more nutrients per 500 calories - Canned Carrots with Liquids and Salt or Coconut Water?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: