Comparing Nutrients in 14 ounces Canned Carrots with Salt VS Cake, pudding-type, yellow, dry mix

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Cake, pudding-type, yellow, dry mix	4%	21%	75%

Macro Nutrients

	Canned Carrots with Salt	Cake, pudding-type, yellow, dry mix	Recommended Dietary Allowance
Energy	3.42% 99kcal	58% 1679kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	40% 39g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	30.6% 9.8g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	16.4% 0.26g	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	28.7% 4.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	244% 318g	130g per day for Men 19-50 years
Sugars	13.6% 9.84g	242% 175g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	4.54% 2.54g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Cake, pudding-type, yellow, dry mix	Recommended Dietary Allowance
Vitamin A	246% 2215μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	102% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	57.4% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	64% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	4.9% 0.064mg	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	8.93% 35.7μg	103% 413μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.27% 0.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12% 10.7mg	0% 0mg	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	19.6% 2.94mg	20.4% 3.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Cake, pudding-type, yellow, dry mix	Recommended Dietary Allowance
Calcium	9.92% 99mg	45.6% 456mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	25.6% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	31.8% 2.54mg	78% 6.23mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	48.3% 1.1mg	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	13.6% 95mg	143% 1004mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	17.3% 9.53μg	55μg per day for Men 19-50 years
Sodium	64% 960mg	228% 3413mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	9.97% 369g	0.43% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Cake, pudding-type, yellow, dry mix per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Carrots with Salt versus 14 oz of Cake, pudding-type, yellow, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Carrots with Salt vs Cake, pudding-type, yellow, dry mix:

• 14 ounces of Canned Carrots with Salt have more Vitamin A, 7 times more Vitamin B6, more Vitamin C and 3.9 times more Vitamin K than Cake, pudding-type, yellow, dry mix.
• While 14 oz of Cake, pudding-type, yellow, dry mix contain 17.1 times more Vitamin B1, 6.3 times more Vitamin B2, 4.7 times more Vitamin B3, 1.8 times more Vitamin B5, 11.6 times more Vitamin B9 and more Vitamin B12 than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Cake, pudding-type, yellow, dry mix provide similar amounts of Vitamin E per 14 ounces.
• 14 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1 and Vitamin B12
• 14 ounces of Cake, pudding-type, yellow, dry mix have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Drained Canned Carrots with Salt as well as Cake, pudding-type, yellow, dry mix have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Carrots with Salt vs Cake, pudding-type, yellow, dry mix:

• 14 ounces of Canned Carrots with Salt have 1.8 times more Copper, 1.6 times more Manganese, 2.8 times more Potassium and 23.2 times more Water than Cake, pudding-type, yellow, dry mix.
• While 14 oz of Cake, pudding-type, yellow, dry mix contain 4.6 times more Calcium, 2.5 times more Iron, 10.5 times more Phosphorus, 6 times more Selenium and 3.6 times more Sodium than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Cake, pudding-type, yellow, dry mix contain similar levels of Zinc per 14 ounces.
• 14 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium
• 14 ounces of Cake, pudding-type, yellow, dry mix lack sufficient amounts of Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Carrots with Salt have 2.1 times more Fiber than Cake, pudding-type, yellow, dry mix.
• While 14 oz of Cake, pudding-type, yellow, dry mix contain 16.9 times more Energy, 51.6 times more Fat, 68.6 times more Saturated Fat, 6 times more Omega 3, 15.6 times more Omega 6, 14.4 times more Carbohydrate, 17.8 times more Sugars and 6.3 times more Protein than Drained Canned Carrots with Salt.
• 14 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein
• 14 ounces of Cake, pudding-type, yellow, dry mix provide inadequate amounts of Fiber