Comparing Nutrients in 500 calories OkraVS Canned Carrots with Liquids and Salt

Weight per 500 calories

Okra

1515g

Canned Carrots with Liquids and Salt

2174g

Okra has 1.4 times more energy per 100g than Canned Carrots with Liquids and Salt. It has low 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 500 calories - Okra or Canned Carrots with Liquids and Salt?

Macros Ratio

Protein Fat Carbs

Okra

20%

76%

Canned Carrots with Liquids and Salt

86%

500 kcal ▼

Macro Nutrients

Okravs Canned Carrots with Liquids and Salt

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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2.97%2.88g

Fat

3.14%3.04g

2.88 gvs3.04 g

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

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1.23%0.39g

Saturated Fat

1.7%0.54g

0.39 gvs0.54 g

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

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0.95%0.015g

Omega 3

11%0.17g

0.015 gvs0.17 g

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

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2.3%0.39g

Omega 6

7.16%1.2g

0.39 gvs1.2 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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87%113g

Carbohydrate

89.8%117g

113 gvs117 g

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

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31%22.4g

Sugars

73.8%53.5g

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

22.4 gvs53.5 g

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

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12%8.64g

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]

8.64 gvsNA g

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

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%4.85g

Glucose

4.85 gvsNA g

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

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%9.1g

Sucrose

9.1 gvsNA g

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

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128%48.5g

Fiber

103%39g

48.5 gvs39 g

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

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52.2%29.2g

Protein

22.5%12.6g

29.2 gvs12.6 g

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

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Vitamins

Okravs Canned Carrots with Liquids and Salt

60.6%545μg

Vitamin A

1481%13326μg

RAE, retinol activity equivalents

545 μgvs13326 μg

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

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253%3.03mg

Vitamin B1

34.4%0.41mg

Thiamine

3.03 mgvs0.41 mg

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

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70%0.91mg

Vitamin B2

45%0.59mg

Riboflavin

0.91 mgvs0.59 mg

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

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95%15mg

Vitamin B3

57.2%9.15mg

Niacin, nicotinic acid, niacinamide

15 mgvs9.15 mg

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

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74.2%3.7mg

Vitamin B5

60.4%3.02mg

Pantothenic acid

3.7 mgvs3.02 mg

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

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251%3.26mg

Vitamin B6

187%2.43mg

Pyridoxine

3.26 mgvs2.43 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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227%909μg

Vitamin B9

43.5%174μg

Folates and Folic Acid

909 μgvs174 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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387%348mg

Vitamin C

48.3%43.5mg

Ascorbic acid

348 mgvs43.5 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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27.3%4.1mg

Vitamin E

106%16mg

Tocopherols and Tocotrienols

4.1 mgvs16 mg

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

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395%474μg

Vitamin K

178%213μg

Phytomenadione or phylloquinone

474 μgvs213 μg

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

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Minerals

Okravs Canned Carrots with Liquids and Salt

124%1242mg

Calcium

67.4%674mg

1242 mgvs674 mg

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

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184%1.65mg

Copper

249%2.24mg

1.65 mgvs2.24 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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117%9.4mg

Iron

141%11.3mg

9.4 mgvs11.3 mg

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

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206%864mg

Magnesium

46.6%196mg

864 mgvs196 mg

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

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519%12mg

Manganese

425%9.8mg

12 mgvs9.8 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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132%924mg

Phosphorus

62%435mg

924 mgvs435 mg

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

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133%4530mg

Potassium

111%3761mg

4530 mgvs3761 mg

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

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19.3%10.6μg

Selenium

16%8.7μg

10.6 μgvs8.7 μg

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

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7.07%106mg

Sodium

348%5217mg

106 mgvs5217 mg

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

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80%8.8mg

Zinc

57.3%6.3mg

8.8 mgvs6.3 mg

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

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36.7%1357g

Water

54.6%2022g

1357 gvs2022 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 Okra vs Canned Carrots with Liquids and Salt:

Raw Okra has 7.3 times more Vitamin B1, 1.5 times more Vitamin B2, 1.7 times more Vitamin B3, 1.2 times more Vitamin B5, 1.3 times more Vitamin B6, 5.2 times more Vitamin B9, 8 times more Vitamin C and 2.2 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 24.4 times more Vitamin A and 3.9 times more Vitamin E than Raw Okra.
Both Raw Okra as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

Raw Okra has 1.8 times more Calcium, 4.4 times more Magnesium, 1.2 times more Manganese, 2.1 times more Phosphorus, 1.2 times more Potassium, 1.2 times more Selenium and 1.4 times more Zinc than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 1.4 times more Copper, 49.2 times more Sodium and 1.5 times more Water than Raw Okra.
Both Raw Okra and Canned Carrots Solids and Liquids with Salt have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Okra has 1.2 times more Fiber and 2.3 times more Protein than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 11.5 times more Omega 3, 3.1 times more Omega 6 and 2.4 times more Sugars than Raw Okra.
Both Raw Okra and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Raw Okra as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

OkraVS Boiled OkraCanned Carrots with Liquids and SaltVS Boiled OkraOkraVS Canned Carrots with SaltCanned Carrots with Liquids and SaltVS Canned Carrots with Salt

Compare Foods

Comparing Nutrients in 500 calories OkraVS Canned Carrots with Liquids and Salt

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: