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

Weight per 500 calories

Enriched White Wheat Flour for Cake

138g

Canned Carrots with Liquids and Salt

2174g

Enriched White Wheat Flour for Cake 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 500 calories - Enriched White Wheat Flour for Cake or Canned Carrots with Liquids and Salt?

Macros Ratio

Protein Fat Carbs

Enriched White Wheat Flour for Cake

89%

Canned Carrots with Liquids and Salt

86%

500 kcal ▼

Macro Nutrients

Enriched White Wheat Flour for Cakevs 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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1.22%1.2g

Fat

3.14%3.04g

1.2 gvs3.04 g

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

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0.55%0.18g

Saturated Fat

1.7%0.54g

0.18 gvs0.54 g

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

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1.9%0.03g

Omega 3

11%0.17g

0.03 gvs0.17 g

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

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2.9%0.49g

Omega 6

7.16%1.2g

0.49 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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83%108g

Carbohydrate

89.8%117g

108 gvs117 g

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

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0.59%0.43g

Sugars

73.8%53.5g

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

0.43 gvs53.5 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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6.18%2.35g

Fiber

103%39g

2.35 gvs39 g

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

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20.2%11.3g

Protein

22.5%12.6g

11.3 gvs12.6 g

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

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Vitamins

Enriched White Wheat Flour for Cakevs Canned Carrots with Liquids and Salt

0%0μg

Vitamin A

1481%13326μg

RAE, retinol activity equivalents

0 μgvs13326 μg

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

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103%1.23mg

Vitamin B1

34.4%0.41mg

Thiamine

1.23 mgvs0.41 mg

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

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45.7%0.59mg

Vitamin B2

45%0.59mg

Riboflavin

0.59 mgvs0.59 mg

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

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58.6%9.38mg

Vitamin B3

57.2%9.15mg

Niacin, nicotinic acid, niacinamide

9.38 mgvs9.15 mg

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

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12.7%0.63mg

Vitamin B5

60.4%3.02mg

Pantothenic acid

0.63 mgvs3.02 mg

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

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3.5%0.046mg

Vitamin B6

187%2.43mg

Pyridoxine

0.046 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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64.2%257μg

Vitamin B9

43.5%174μg

Folates and Folic Acid

257 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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0%0mg

Vitamin C

48.3%43.5mg

Ascorbic acid

0 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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0.18%0.028mg

Vitamin E

106%16mg

Tocopherols and Tocotrienols

0.028 mgvs16 mg

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

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0.35%0.41μg

Vitamin K

178%213μg

Phytomenadione or phylloquinone

0.41 μgvs213 μg

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

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Minerals

Enriched White Wheat Flour for Cakevs Canned Carrots with Liquids and Salt

1.93%19.3mg

Calcium

67.4%674mg

19.3 mgvs674 mg

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

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21.3%0.19mg

Copper

249%2.24mg

0.19 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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126%10mg

Iron

141%11.3mg

10 mgvs11.3 mg

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

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5.26%22mg

Magnesium

46.6%196mg

22 mgvs196 mg

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

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38%0.88mg

Manganese

425%9.8mg

0.88 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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16.8%117mg

Phosphorus

62%435mg

117 mgvs435 mg

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

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4.27%145mg

Potassium

111%3761mg

145 mgvs3761 mg

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

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12.3%6.77μg

Selenium

16%8.7μg

6.77 μgvs8.7 μg

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

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0.18%2.76mg

Sodium

348%5217mg

2.76 mgvs5217 mg

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

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7.8%0.86mg

Zinc

57.3%6.3mg

0.86 mgvs6.3 mg

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

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0.47%17.3g

Water

54.6%2022g

17.3 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 Enriched White Wheat Flour for Cake vs Canned Carrots with Liquids and Salt:

Enriched Cake White Wheat Flour has 3 times more Vitamin B1 and 1.5 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain more Vitamin A, 4.8 times more Vitamin B5, 53.4 times more Vitamin B6, more Vitamin C, 574.5 times more Vitamin E and 514.1 times more Vitamin K than Enriched Cake White Wheat Flour.
Both Enriched Cake White Wheat Flour and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B2 and Vitamin B3 per 500 kcal.
Both Enriched Cake White Wheat Flour 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 Enriched White Wheat Flour for Cake vs Canned Carrots with Liquids and Salt:

Canned Carrots Solids and Liquids with Salt contain 34.9 times more Calcium, 11.7 times more Copper, 8.9 times more Magnesium, 11.2 times more Manganese, 3.7 times more Phosphorus, 25.9 times more Potassium, 1.3 times more Selenium, 1888.7 times more Sodium, 7.4 times more Zinc and 117 times more Water than Enriched Cake White Wheat Flour.
Both Enriched Cake White Wheat Flour and Canned Carrots Solids and Liquids with Salt have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Canned Carrots Solids and Liquids with Salt contain 5.7 times more Omega 3, 2.5 times more Omega 6, 124.9 times more Sugars and 16.7 times more Fiber than Enriched Cake White Wheat Flour.
Both Enriched Cake White Wheat Flour and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
Both Enriched Cake White Wheat Flour 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:

Enriched White Wheat Flour for CakeVS Enriched Tortilla Mix White Wheat FlourCanned Carrots with Liquids and SaltVS Enriched Tortilla Mix White Wheat FlourEnriched White Wheat Flour for CakeVS Canned Carrots with SaltCanned Carrots with Liquids and SaltVS Canned Carrots with Salt

Compare Foods

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

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: