Comparing Nutrients in 14 ounces Canned Carrots with Salt VS Sweet Cherries

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Sweet Cherries	6%	3%	91%

Macro Nutrients

	Canned Carrots with Salt	Sweet Cherries	Recommended Dietary Allowance
Energy	3.42% 99kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	49% 63.5g	130g per day for Men 19-50 years
Sugars	13.6% 9.84g	70% 51g	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	29.4% 21.3g	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	% 26g	g per day for Men 19-50 years
Sucrose	NA	% 0.6g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	22% 8.33g	38g per day for Men 19-50 years
Protein	4.54% 2.54g	7.5% 4.2g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Sweet Cherries	Recommended Dietary Allowance
Vitamin A	246% 2215μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	3.82% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	15% 0.19mg	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	3.97% 16μg	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	31% 27.8mg	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	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Sweet Cherries	Recommended Dietary Allowance
Calcium	9.92% 99mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	26.5% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.2% 7.94μg	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	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	12% 0.28mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	8.56% 3.85μg	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	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	26% 881mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	64% 960mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	9.97% 369g	8.82% 326g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Sweet Cherries per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Carrots with Salt versus 14 oz of Sweet Cherries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Carrots with Salt vs Sweet Cherries:

• 14 ounces of Canned Carrots with Salt have 186 times more Vitamin A, 3.6 times more Vitamin B3, 2.3 times more Vitamin B6, 2.3 times more Vitamin B9, 10.6 times more Vitamin E and 4.7 times more Vitamin K than Sweet Cherries.
• While 14 oz of Raw Sweet Cherries contain 1.5 times more Vitamin B1, 1.5 times more Vitamin B5 and 2.6 times more Vitamin C than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Sweet Cherries provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 14 ounces of Sweet Cherries have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9, Vitamin E and Vitamin K
• Both Drained Canned Carrots with Salt as well as Raw Sweet Cherries have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Carrots with Salt vs Sweet Cherries:

• 14 ounces of Canned Carrots with Salt have 1.9 times more Calcium, 1.7 times more Copper, 1.8 times more Iron, 6.4 times more Manganese, more Sodium and 3.7 times more Zinc than Sweet Cherries.
• While 14 oz of Raw Sweet Cherries contain 1.4 times more Magnesium than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Sweet Cherries contain similar levels of Phosphorus, Potassium and Water per 14 ounces.
• 14 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• 14 ounces of Sweet Cherries lack sufficient amounts of Calcium and Zinc
• Both Drained Canned Carrots with Salt as well as Raw Sweet Cherries lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Sweet Cherries contain 2.5 times more Energy, 2.9 times more Carbohydrate, 5.2 times more Sugars and 1.4 times more Fiber than Drained Canned Carrots with Salt.
• 14 ounces of Canned Carrots with Salt provide inadequate amounts of Energy
• Both Drained Canned Carrots with Salt as well as Raw Sweet Cherries provide inadequate amounts of Omega 3, Omega 6 and Protein in 14 ounces.