Comparing Nutrients in 14 ounces Canned Carrots with Salt VS Industrial High Oleic Canola Oil

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Industrial High Oleic Canola Oil	0%	100%	0%

Macro Nutrients

	Canned Carrots with Salt	Industrial High Oleic Canola Oil	Recommended Dietary Allowance
Energy	3.42% 99kcal	123% 3572kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	409% 397g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	84% 27g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	593% 9.5g	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	313% 53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	0% 0g	130g per day for Men 19-50 years
Sugars	13.6% 9.84g	0% 0g	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	0% 0g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Industrial High Oleic Canola Oil	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	0% 0mg	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	0% 0mg	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% 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	462% 69.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	236% 283μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Industrial High Oleic Canola Oil	Recommended Dietary Allowance
Calcium	9.92% 99mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	0% 0mg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	0% 0mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	0% 0mg	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	0% 0mg	11mg per day for Men 19-50 years
Water	9.97% 369g	0% 0g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Industrial High Oleic Canola Oil per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Carrots with Salt versus 14 oz of Industrial High Oleic Canola Oil to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Carrots with Salt vs Industrial High Oleic Canola Oil:

• 14 ounces of Canned Carrots with Salt have more Vitamin A, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9 and more Vitamin C than Industrial High Oleic Canola Oil.
• While 14 oz of Industrial High Oleic Canola Oil contain 23.6 times more Vitamin E and 7.3 times more Vitamin K than Drained Canned Carrots with Salt.
• 14 ounces of Industrial High Oleic Canola Oil have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Drained Canned Carrots with Salt as well as Industrial High Oleic Canola Oil 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 Industrial High Oleic Canola Oil:

• 14 ounces of Canned Carrots with Salt have more Calcium, more Copper, more Iron, more Phosphorus, more Potassium, more Sodium, more Zinc and more Water than Industrial High Oleic Canola Oil.
• 14 ounces of Industrial High Oleic Canola Oil lack sufficient amounts of Calcium, Copper, Iron, Phosphorus, Potassium and Zinc
• Both Drained Canned Carrots with Salt as well as Industrial High Oleic Canola Oil lack sufficient amounts of Magnesium and Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Carrots with Salt have more Carbohydrate, more Sugars and more Fiber than Industrial High Oleic Canola Oil.
• While 14 oz of Industrial High Oleic Canola Oil contain 36 times more Energy, 526.3 times more Fat, 188.5 times more Saturated Fat, 217.4 times more Omega 3 and 169.5 times more Omega 6 than Drained Canned Carrots with Salt.
• 14 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6
• 14 ounces of Industrial High Oleic Canola Oil provide inadequate amounts of Carbohydrate and Fiber
• Both Drained Canned Carrots with Salt as well as Industrial High Oleic Canola Oil provide inadequate amounts of Protein in 14 ounces.