Comparing Nutrients in 14 ounces Apricots, canned, heavy syrup pack, without skin, solids and liquids VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Apricots, canned, heavy syrup pack, without skin, solids and liquids	2%	1%	97%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Apricots, canned, heavy syrup pack, without skin, solids and liquids	Boiled Carrots	Recommended Dietary Allowance
Energy	11.4% 329kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.074% 0.024g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	NA	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.067g	2.03% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.5% 85g	25% 32.6g	130g per day for Men 19-50 years
Sugars	NA	19% 13.7g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	1.97% 1.43g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 10.7g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	31.3% 12g	38g per day for Men 19-50 years
Protein	3.6% 2.02g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Apricots, canned, heavy syrup pack, without skin, solids and liquids	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	27.3% 246μg	376% 3382μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.075mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.02% 0.091mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.3% 0.37mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.5% 0.21mg	46.7% 0.61mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2% 7.94μg	14% 55.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12.3% 11mg	16% 14.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apricots, canned, heavy syrup pack, without skin, solids and liquids	Boiled Carrots	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	7.5% 0.067mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.7% 189μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	21.3% 1.7mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	8.8% 0.2mg	26.7% 0.62mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	7.37% 51.6mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	15.6% 532mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	NA	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	8.33% 308g	9.67% 358g	3700g per day for Men 19-50 years

Nutrient Comparison: Apricots, canned, heavy syrup pack, without skin, solids and liquids VS Boiled Carrots per 14 oz

Compare the macro and micronutrient content in 14 oz of Apricots, canned, heavy syrup pack, without skin, solids and liquids versus 14 oz of Boiled Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Apricots, canned, heavy syrup pack, without skin, solids and liquids vs Boiled Carrots:

• 14 oz of Boiled and Drained Carrots contain 13.7 times more Vitamin A, 3.5 times more Vitamin B1, 1.9 times more Vitamin B2, 1.6 times more Vitamin B3, 2.5 times more Vitamin B5, 2.8 times more Vitamin B6, 7 times more Vitamin B9 and 1.3 times more Vitamin C than Apricots, canned, heavy syrup pack, without skin, solids and liquids.
• 14 ounces of Apricots, canned, heavy syrup pack, without skin, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B9
• Both Apricots, canned, heavy syrup pack, without skin, solids and liquids as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Apricots, canned, heavy syrup pack, without skin, solids and liquids vs Boiled Carrots:

• 14 ounces of Apricots, canned, heavy syrup pack, without skin, solids and liquids have 3.8 times more Copper and 1.3 times more Iron than Boiled Carrots.
• While 14 oz of Boiled and Drained Carrots contain 3.3 times more Calcium, 3 times more Manganese, 2.3 times more Phosphorus, 1.8 times more Potassium and 5.3 times more Sodium than Apricots, canned, heavy syrup pack, without skin, solids and liquids.
• Both Apricots, canned, heavy syrup pack, without skin, solids and liquids and Boiled Carrots contain similar levels of Water per 14 ounces.
• 14 ounces of Apricots, canned, heavy syrup pack, without skin, solids and liquids lack sufficient amounts of Calcium, Magnesium and Phosphorus
• 14 ounces of Boiled Carrots lack sufficient amounts of Copper
• Both Apricots, canned, heavy syrup pack, without skin, solids and liquids as well as Boiled and Drained Carrots lack sufficient amounts of Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Apricots, canned, heavy syrup pack, without skin, solids and liquids have 2.4 times more Energy and 2.6 times more Carbohydrate than Boiled Carrots.
• While 14 oz of Boiled and Drained Carrots contain 1.9 times more Fiber than Apricots, canned, heavy syrup pack, without skin, solids and liquids.
• 14 ounces of Boiled Carrots provide inadequate amounts of Energy
• Both Apricots, canned, heavy syrup pack, without skin, solids and liquids as well as Boiled and Drained Carrots provide inadequate amounts of Omega 6 and Protein in 14 ounces.