Comparing Nutrients in 14 ounces Canned Carrots with Salt VS Canned Papaya Nectar

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Canned Papaya Nectar	1%	2%	97%

Macro Nutrients

	Canned Carrots with Salt	Canned Papaya Nectar	Recommended Dietary Allowance
Energy	3.42% 99kcal	7.8% 226kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	6.95% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	0.16% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	44.3% 57.6g	130g per day for Men 19-50 years
Sugars	13.6% 9.84g	76% 55.2g	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	6.27% 2.4g	38g per day for Men 19-50 years
Protein	4.54% 2.54g	1.2% 0.67g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Canned Papaya Nectar	Recommended Dietary Allowance
Vitamin A	246% 2215μg	7.94% 71.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	1.22% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	3.72% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	4.3% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	2.75% 0.036mg	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% 7.94μg	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	13.2% 12mg	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	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Canned Papaya Nectar	Recommended Dietary Allowance
Calcium	9.92% 99mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	5.73% 0.052mg	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	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	2.24% 0.052mg	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	3.6% 123mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	2.16% 1.2μg	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	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	9.97% 369g	9.1% 337g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Carrots with Salt vs Canned Papaya Nectar:

• Drained Canned Carrots with Salt have 31 times more Vitamin A, 3 times more Vitamin B1, 7.5 times more Vitamin B2, 3.7 times more Vitamin B3, 2.5 times more Vitamin B5, 12.4 times more Vitamin B6, 4.5 times more Vitamin B9, 3.1 times more Vitamin E and 12.3 times more Vitamin K than Canned Papaya Nectar.
• Both Drained Canned Carrots with Salt and Canned Papaya Nectar have similar amounts of Vitamin C per 14 oz.
• Both Drained Canned Carrots with Salt as well as Canned Papaya Nectar have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Carrots with Salt vs Canned Papaya Nectar:

• Drained Canned Carrots with Salt have 2.5 times more Calcium, 8 times more Copper, 1.9 times more Iron, 2.7 times more Magnesium, 34.6 times more Manganese, more Phosphorus, 5.8 times more Potassium, 48.4 times more Sodium and 1.7 times more Zinc than Canned Papaya Nectar.
• Both Drained Canned Carrots with Salt and Canned Papaya Nectar have similar amounts of Water per 14 oz.
• Both Drained Canned Carrots with Salt as well as Canned Papaya Nectar have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Drained Canned Carrots with Salt have 2.5 times more Fiber and 3.8 times more Protein than Canned Papaya Nectar.
• While Canned Papaya Nectar contains 2.3 times more Energy, 2.5 times more Omega 3, 2.6 times more Carbohydrate and 5.6 times more Sugars than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt as well as Canned Papaya Nectar have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.