Comparing Nutrients in 14 ounces Canned Carrots with Salt VS Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST	5%	0%	95%

Macro Nutrients

	Canned Carrots with Salt	Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST	Recommended Dietary Allowance
Energy	3.42% 99kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	0.082% 0.079g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.037% 0.012g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	NA	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	33.3% 43.3g	130g per day for Men 19-50 years
Sugars	13.6% 9.84g	51% 37g	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	0% 0g	38g per day for Men 19-50 years
Protein	4.54% 2.54g	4.47% 2.5g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST	Recommended Dietary Allowance
Vitamin A	246% 2215μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	122% 1.6mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	149% 3.57μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12% 10.7mg	479% 431mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	19.6% 2.94mg	133% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST	Recommended Dietary Allowance
Calcium	9.92% 99mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	NA	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	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	NA	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	21% 710mg	13.5% 460mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	NA	55μg per day for Men 19-50 years
Sodium	64% 960mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	NA	11mg per day for Men 19-50 years
Water	9.97% 369g	9.44% 349g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Carrots with Salt versus 14 oz of Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Carrots with Salt vs Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST:

• 14 oz of Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST contain 3.6 times more Vitamin B6, more Vitamin B12, 40.2 times more Vitamin C and 6.8 times more Vitamin E than Drained Canned Carrots with Salt.
• 14 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B12

Comparing minerals per 14 ounces for Canned Carrots with Salt vs Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST:

• 14 ounces of Canned Carrots with Salt have 2.5 times more Calcium, 3 times more Iron, 1.5 times more Potassium and 60.5 times more Sodium than Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST.
• Both Canned Carrots with Salt and Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST contain similar levels of Water per 14 ounces.
• 14 ounces of Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Carrots with Salt have more Fiber than Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST.
• While 14 oz of Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST contain 2 times more Carbohydrate and 3.8 times more Sugars than Drained Canned Carrots with Salt.
• 14 ounces of Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST provide inadequate amounts of Fiber
• Both Drained Canned Carrots with Salt as well as Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST provide inadequate amounts of Energy and Protein in 14 ounces.