Comparing Nutrients in 500 calories Enriched White Wheat Flour for CakeVS Canned Carrots with Salt

Weight per 500 calories

Enriched White Wheat Flour for Cake

138g

Canned Carrots with Salt

2000g

Enriched White Wheat Flour for Cake has 14.5 times more energy per 100g than Canned Carrots with Salt. It has high energy density when compared to other foods. Drained Canned Carrots with Salt having very low energy density.

Which food has more nutrients per 500 calories - Enriched White Wheat Flour for Cake or Canned Carrots with Salt?

Macros Ratio

Protein Fat Carbs

Enriched White Wheat Flour for Cake

89%

Canned Carrots with Salt

10%

84%

500 kcal ▼

Macro Nutrients

Enriched White Wheat Flour for Cakevs Canned Carrots with Salt

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

Find Cereals rich in Energy

1.22%1.2g

Fat

3.9%3.8g

1.2 gvs3.8 g

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

Find Cereals rich in Fat

0.55%0.18g

Saturated Fat

2.25%0.72g

0.18 gvs0.72 g

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

Find Cereals rich in Saturated Fat

1.9%0.03g

Omega 3

13.8%0.22g

0.03 gvs0.22 g

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

Find Cereals rich in Omega 3

2.9%0.49g

Omega 6

9.3%1.58g

0.49 gvs1.58 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Cereals rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Cereals rich in Cholesterol

83%108g

Carbohydrate

85.2%111g

108 gvs111 g

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

Find Cereals rich in Carbohydrate

0.59%0.43g

Sugars

68.4%49.6g

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

0.43 gvs49.6 g

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

Find Cereals rich in Sugars

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 .

Find Cereals rich in Fructose

Glucose

NA gvsNA g

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

Find Cereals rich in Glucose

Sucrose

NA gvsNA g

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

Find Cereals rich in Sucrose

6.18%2.35g

Fiber

79%30g

2.35 gvs30 g

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

Find Cereals rich in Fiber

20.2%11.3g

Protein

23%13g

11.3 gvs13 g

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

Find Cereals rich in Protein Buy premium vegan protein powder

Vitamins

Enriched White Wheat Flour for Cakevs Canned Carrots with Salt

0%0μg

Vitamin A

1240%11160μg

RAE, retinol activity equivalents

0 μgvs11160 μg

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

Find Cereals rich in Vitamin A Buy Preformed Vegan Vitamin A

103%1.23mg

Vitamin B1

30%0.36mg

Thiamine

1.23 mgvs0.36 mg

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

Find Cereals rich in Vitamin B1 Buy Vegan Vitamin B1

45.7%0.59mg

Vitamin B2

46%0.6mg

Riboflavin

0.59 mgvs0.6 mg

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

Find Cereals rich in Vitamin B2 Buy Vegan Vitamin B2

58.6%9.38mg

Vitamin B3

69%11mg

Niacin, nicotinic acid, niacinamide

9.38 mgvs11 mg

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

Find Cereals rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

12.7%0.63mg

Vitamin B5

54%2.7mg

Pantothenic acid

0.63 mgvs2.7 mg

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

Find Cereals rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

3.5%0.046mg

Vitamin B6

172%2.24mg

Pyridoxine

0.046 mgvs2.24 mg

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

Find Cereals rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Cereals rich in Vitamin B7

64.2%257μg

Vitamin B9

45%180μg

Folates and Folic Acid

257 μgvs180 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Cereals rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Cereals rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

60%54mg

Ascorbic acid

0 mgvs54 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Cereals rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Cereals rich in Vitamin D Buy Vegan Vitamin D

0.18%0.028mg

Vitamin E

99%15mg

Tocopherols and Tocotrienols

0.028 mgvs15 mg

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

Find Cereals rich in Vitamin E

0.35%0.41μg

Vitamin K

163%196μg

Phytomenadione or phylloquinone

0.41 μgvs196 μg

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

Find Cereals rich in Vitamin K

Minerals

Enriched White Wheat Flour for Cakevs Canned Carrots with Salt

1.93%19.3mg

Calcium

50%500mg

19.3 mgvs500 mg

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

Find Cereals rich in Calcium

21.3%0.19mg

Copper

231%2.08mg

0.19 mgvs2.08 mg

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

Find Cereals rich in Copper

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 .

Find Cereals rich in Fluoride

126%10mg

Iron

160%13mg

10 mgvs13 mg

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

Find Cereals rich in Iron

5.26%22mg

Magnesium

38%160mg

22 mgvs160 mg

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

Find Cereals rich in Magnesium

38%0.88mg

Manganese

391%9mg

0.88 mgvs9 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Cereals rich in Manganese

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 .

Find Cereals rich in Molybdenum

16.8%117mg

Phosphorus

68.6%480mg

117 mgvs480 mg

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

Find Cereals rich in Phosphorus

4.27%145mg

Potassium

105%3580mg

145 mgvs3580 mg

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

Find Cereals rich in Potassium

12.3%6.77μg

Selenium

14.5%8μg

6.77 μgvs8 μg

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

Find Cereals rich in Selenium

0.18%2.76mg

Sodium

323%4840mg

2.76 mgvs4840 mg

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

Find Cereals rich in Sodium

7.8%0.86mg

Zinc

47.3%5.2mg

0.86 mgvs5.2 mg

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

Find Cereals rich in Zinc

0.47%17.3g

Water

50.2%1859g

17.3 gvs1859 g

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

Find Cereals rich in Water

Lets compare vitamin content per 500 calories of Enriched White Wheat Flour for Cake vs Canned Carrots with Salt:

Enriched Cake White Wheat Flour has 3.4 times more Vitamin B1 and 1.4 times more Vitamin B9 than Drained Canned Carrots with Salt.
While Drained Canned Carrots with Salt contain more Vitamin A, 4.3 times more Vitamin B5, 49.1 times more Vitamin B6, more Vitamin C, 535.8 times more Vitamin E and 473 times more Vitamin K than Enriched Cake White Wheat Flour.
Both Enriched Cake White Wheat Flour and Drained Canned Carrots with Salt have similar amounts of Vitamin B2 and Vitamin B3 per 500 kcal.
Both Enriched Cake White Wheat Flour as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Enriched White Wheat Flour for Cake vs Canned Carrots with Salt:

Drained Canned Carrots with Salt contain 25.9 times more Calcium, 10.8 times more Copper, 1.3 times more Iron, 7.2 times more Magnesium, 10.3 times more Manganese, 4.1 times more Phosphorus, 24.7 times more Potassium, 1752.1 times more Sodium, 6.1 times more Zinc and 107.6 times more Water than Enriched Cake White Wheat Flour.
Both Enriched Cake White Wheat Flour and Drained Canned Carrots with Salt have similar amounts of Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Drained Canned Carrots with Salt contain 7.2 times more Omega 3, 3.2 times more Omega 6, 115.8 times more Sugars and 12.8 times more Fiber than Enriched Cake White Wheat Flour.
Both Enriched Cake White Wheat Flour and Drained Canned Carrots with Salt have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
Both Enriched Cake White Wheat Flour as well as Drained Canned Carrots with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Enriched White Wheat Flour for CakeVS Enriched Tortilla Mix White Wheat FlourCanned Carrots with SaltVS Enriched Tortilla Mix White Wheat FlourEnriched White Wheat Flour for CakeVS Frozen CarrotsCanned Carrots with SaltVS Frozen Carrots

Compare Foods

Comparing Nutrients in 500 calories Enriched White Wheat Flour for CakeVS Canned Carrots with Salt

Weight per 500 calories

Which food has more nutrients per 500 calories - Enriched White Wheat Flour for Cake or Canned Carrots with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: