Comparing Nutrients in 14 ounces Canned Carrots with Salt VS Candies, sweet chocolate

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Candies, sweet chocolate	3%	54%	43%

Macro Nutrients

	Canned Carrots with Salt	Candies, sweet chocolate	Recommended Dietary Allowance
Energy	3.42% 99kcal	69.4% 2012kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	140% 136g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	249% 79.7g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	22.4% 3.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	184% 240g	130g per day for Men 19-50 years
Sugars	13.6% 9.84g	282% 204g	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	57.4% 22g	38g per day for Men 19-50 years
Protein	4.54% 2.54g	27.6% 15.5g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Candies, sweet chocolate	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	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	73.3% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	16.6% 2.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	13% 0.17mg	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	2.98% 12μg	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% 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	6.88% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Candies, sweet chocolate	Recommended Dietary Allowance
Calcium	9.92% 99mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	253% 2.28mg	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	137% 11mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	107% 448mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	85.2% 1.96mg	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	83.3% 583mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	34% 1151mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	64% 960mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	54% 5.95mg	11mg per day for Men 19-50 years
Water	9.97% 369g	0.054% 2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Carrots with Salt vs Candies, sweet chocolate:

• Drained Canned Carrots with Salt have more Vitamin A, 1.9 times more Vitamin B5, 2.6 times more Vitamin B6, 3 times more Vitamin B9, more Vitamin C, 2.8 times more Vitamin E and 1.6 times more Vitamin K than Candies, sweet chocolate.
• While Candies, sweet chocolate contain 8 times more Vitamin B2 than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt and Candies, sweet chocolate have similar amounts of Vitamin B1 and Vitamin B3 per 14 oz.
• Both Drained Canned Carrots with Salt as well as Candies, sweet chocolate have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Carrots with Salt vs Candies, sweet chocolate:

• Drained Canned Carrots with Salt have 15.1 times more Sodium and 185.9 times more Water than Candies, sweet chocolate.
• While Candies, sweet chocolate contain 5.5 times more Copper, 4.3 times more Iron, 14.1 times more Magnesium, 6.1 times more Phosphorus, 1.6 times more Potassium, 7 times more Selenium and 5.8 times more Zinc than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt and Candies, sweet chocolate have similar amounts of Calcium and Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Candies, sweet chocolate contain 20.3 times more Energy, 180 times more Fat, 557.8 times more Saturated Fat, 2.7 times more Omega 3, 12.2 times more Omega 6, 10.9 times more Carbohydrate, 20.8 times more Sugars, 3.7 times more Fiber and 6.1 times more Protein than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt as well as Candies, sweet chocolate have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.