Comparing Nutrients in 500 calories Whole Wheat FlourVS Canned Carrots with Liquids and Salt

Weight per 500 calories

Whole Wheat Flour

147g

Canned Carrots with Liquids and Salt

2174g

Whole Wheat Flour has 14.8 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 - Whole Wheat Flour or Canned Carrots with Liquids and Salt?

Macros Ratio

Protein Fat Carbs

Whole Wheat Flour

15%

79%

Canned Carrots with Liquids and Salt

86%

500 kcal ▼

Macro Nutrients

Whole Wheat Flourvs 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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3.8%3.68g

Fat

3.14%3.04g

3.68 gvs3.04 g

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

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1.98%0.63g

Saturated Fat

1.7%0.54g

0.63 gvs0.54 g

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

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6.7%0.11g

Omega 3

11%0.17g

0.11 gvs0.17 g

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

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9.46%1.6g

Omega 6

7.16%1.2g

1.6 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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81.4%106g

Carbohydrate

89.8%117g

106 gvs117 g

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

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0.83%0.6g

Sugars

73.8%53.5g

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

0.6 gvs53.5 g

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

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0.1%0.074g

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]

0.074 gvsNA g

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

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%0g

Glucose

0 gvsNA g

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

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%0.53g

Sucrose

0.53 gvsNA g

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

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41.4%15.7g

Fiber

103%39g

15.7 gvs39 g

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

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34.7%19.4g

Protein

22.5%12.6g

19.4 gvs12.6 g

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

Find Cereals rich in Protein Buy premium vegan protein powder

Vitamins

Whole Wheat Flourvs 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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61.5%0.74mg

Vitamin B1

34.4%0.41mg

Thiamine

0.74 mgvs0.41 mg

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

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18.7%0.24mg

Vitamin B2

45%0.59mg

Riboflavin

0.24 mgvs0.59 mg

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

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45.6%7.3mg

Vitamin B3

57.2%9.15mg

Niacin, nicotinic acid, niacinamide

7.3 mgvs9.15 mg

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

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17.7%0.89mg

Vitamin B5

60.4%3.02mg

Pantothenic acid

0.89 mgvs3.02 mg

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

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46%0.6mg

Vitamin B6

187%2.43mg

Pyridoxine

0.6 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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16%64.7μg

Vitamin B9

43.5%174μg

Folates and Folic Acid

64.7 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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6.96%1.04mg

Vitamin E

106%16mg

Tocopherols and Tocotrienols

1.04 mgvs16 mg

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

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2.33%2.8μg

Vitamin K

178%213μg

Phytomenadione or phylloquinone

2.8 μgvs213 μg

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

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Minerals

Whole Wheat Flourvs Canned Carrots with Liquids and Salt

5%50mg

Calcium

67.4%674mg

50 mgvs674 mg

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

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67%0.6mg

Copper

249%2.24mg

0.6 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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66%5.3mg

Iron

141%11.3mg

5.3 mgvs11.3 mg

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

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48%201mg

Magnesium

46.6%196mg

201 mgvs196 mg

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

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260%6mg

Manganese

425%9.8mg

6 mgvs9.8 mg

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

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191%86μg

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

86 μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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75%525mg

Phosphorus

62%435mg

525 mgvs435 mg

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

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15.7%534mg

Potassium

111%3761mg

534 mgvs3761 mg

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

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165%91μg

Selenium

16%8.7μg

91 μgvs8.7 μg

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

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0.2%2.94mg

Sodium

348%5217mg

2.94 mgvs5217 mg

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

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34.8%3.82mg

Zinc

57.3%6.3mg

3.82 mgvs6.3 mg

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

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0.43%15.8g

Water

54.6%2022g

15.8 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 Whole Wheat Flour vs Canned Carrots with Liquids and Salt:

Whole-grain Wheat Flour has 1.8 times more Vitamin B1 than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain more Vitamin A, 2.4 times more Vitamin B2, 1.3 times more Vitamin B3, 3.4 times more Vitamin B5, 4.1 times more Vitamin B6, 2.7 times more Vitamin B9, more Vitamin C, 15.2 times more Vitamin E and 76.2 times more Vitamin K than Whole-grain Wheat Flour.
Both Whole-grain 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 Whole Wheat Flour vs Canned Carrots with Liquids and Salt:

Whole-grain Wheat Flour has 1.2 times more Phosphorus and 10.5 times more Selenium than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 13.5 times more Calcium, 3.7 times more Copper, 2.1 times more Iron, 1.6 times more Manganese, 7 times more Potassium, 1773.9 times more Sodium, 1.6 times more Zinc and 128 times more Water than Whole-grain Wheat Flour.
Both Whole-grain Wheat Flour and Canned Carrots Solids and Liquids with Salt have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Whole-grain Wheat Flour has 1.3 times more Omega 6 and 1.5 times more Protein than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 1.6 times more Omega 3, 88.7 times more Sugars and 2.5 times more Fiber than Whole-grain Wheat Flour.
Both Whole-grain Wheat Flour and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Whole-grain 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:

Whole Wheat FlourVS Wheat flour, white, all-purpose, enriched, bleachedCanned Carrots with Liquids and SaltVS Wheat flour, white, all-purpose, enriched, bleachedWhole Wheat FlourVS Canned Carrots with SaltCanned Carrots with Liquids and SaltVS Canned Carrots with Salt

Compare Foods

Comparing Nutrients in 500 calories Whole Wheat FlourVS Canned Carrots with Liquids and Salt

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: