Comparing Nutrients in 14 ounces Canned Carrots with Salt VS Grape juice, canned or bottled, unsweetened, without added ascorbic acid

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Grape juice, canned or bottled, unsweetened, without added ascorbic acid	2%	2%	96%

Macro Nutrients

	Canned Carrots with Salt	Grape juice, canned or bottled, unsweetened, without added ascorbic acid	Recommended Dietary Allowance
Energy	3.42% 99kcal	8.2% 238kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	0.4% 0.067g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	45% 58.6g	130g per day for Men 19-50 years
Sugars	13.6% 9.84g	77.7% 56.4g	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	40.3% 29.2g	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	% 27g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	4.54% 2.54g	2.62% 1.47g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Grape juice, canned or bottled, unsweetened, without added ascorbic acid	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	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	3.3% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	9.77% 0.13mg	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	0% 0μg	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	0.44% 0.4mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Grape juice, canned or bottled, unsweetened, without added ascorbic acid	Recommended Dietary Allowance
Calcium	9.92% 99mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	7.94% 0.071mg	0.9mg per day for Men 19-50 years
Fluoride	NA	13.7% 548μg	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	12.4% 0.99mg	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	77.7% 1.8mg	41.2% 0.95mg	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	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	12% 413mg	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	1.32% 20mg	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	9.07% 335g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Grape juice, canned or bottled, unsweetened, without added ascorbic acid per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Carrots with Salt versus 14 oz of Grape juice, canned or bottled, unsweetened, without added ascorbic acid to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Carrots with Salt vs Grape juice, canned or bottled, unsweetened, without added ascorbic acid:

• 14 ounces of Canned Carrots with Salt have more Vitamin A, 2 times more Vitamin B2, 4.2 times more Vitamin B3, 2.8 times more Vitamin B5, 3.5 times more Vitamin B6, more Vitamin B9, 27 times more Vitamin C, more Vitamin E and 24.5 times more Vitamin K than Grape juice, canned or bottled, unsweetened, without added ascorbic acid.
• 14 ounces of Grape juice, canned or bottled, unsweetened, without added ascorbic acid have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Drained Canned Carrots with Salt as well as Grape juice, canned or bottled, unsweetened, without added ascorbic acid have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Carrots with Salt vs Grape juice, canned or bottled, unsweetened, without added ascorbic acid:

• 14 ounces of Canned Carrots with Salt have 2.3 times more Calcium, 5.8 times more Copper, 2.6 times more Iron, 1.9 times more Manganese, 1.7 times more Phosphorus, 1.7 times more Potassium, 48.4 times more Sodium and 3.7 times more Zinc than Grape juice, canned or bottled, unsweetened, without added ascorbic acid.
• Both Canned Carrots with Salt and Grape juice, canned or bottled, unsweetened, without added ascorbic acid contain similar levels of Water per 14 ounces.
• 14 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• 14 ounces of Grape juice, canned or bottled, unsweetened, without added ascorbic acid lack sufficient amounts of Calcium, Copper and Zinc
• Both Drained Canned Carrots with Salt as well as Grape juice, canned or bottled, unsweetened, without added ascorbic acid lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Carrots with Salt have 7.5 times more Fiber than Grape juice, canned or bottled, unsweetened, without added ascorbic acid.
• While 14 oz of Grape juice, canned or bottled, unsweetened, without added ascorbic acid contain 2.4 times more Energy, 2.7 times more Carbohydrate and 5.7 times more Sugars than Drained Canned Carrots with Salt.
• 14 ounces of Canned Carrots with Salt provide inadequate amounts of Energy
• 14 ounces of Grape juice, canned or bottled, unsweetened, without added ascorbic acid provide inadequate amounts of Fiber
• Both Drained Canned Carrots with Salt as well as Grape juice, canned or bottled, unsweetened, without added ascorbic acid provide inadequate amounts of Omega 3, Omega 6 and Protein in 14 ounces.