Comparing Nutrients in 14 ounces Canned Carrots with Salt VS Sour Cucumber Pickles

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Sour Cucumber Pickles	11%	15%	74%

Macro Nutrients

	Canned Carrots with Salt	Sour Cucumber Pickles	Recommended Dietary Allowance
Energy	3.42% 99kcal	1.5% 43.7kcal	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	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	0.79% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	6.9% 8.97g	130g per day for Men 19-50 years
Sugars	13.6% 9.84g	5.8% 4.2g	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	12.5% 4.76g	38g per day for Men 19-50 years
Protein	4.54% 2.54g	2.34% 1.3g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Sour Cucumber Pickles	Recommended Dietary Allowance
Vitamin A	246% 2215μg	4.4% 39.7μg	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	3.05% 0.04mg	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	3% 0.15mg	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	0.99% 3.97μg	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	4.4% 3.97mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	155% 187μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Sour Cucumber Pickles	Recommended Dietary Allowance
Calcium	9.92% 99mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	37.5% 0.34mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	1.9% 0.044mg	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	2.7% 91mg	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	320% 4794mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	9.97% 369g	10% 373g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Carrots with Salt vs Sour Cucumber Pickles:

• Drained Canned Carrots with Salt have 55.8 times more Vitamin A, more Vitamin B1, 3 times more Vitamin B2, more Vitamin B3, 3.6 times more Vitamin B5, 12.4 times more Vitamin B6, 9 times more Vitamin B9, 2.7 times more Vitamin C and 8.2 times more Vitamin E than Sour Cucumber Pickles.
• While Sour Cucumber Pickles contain 4.8 times more Vitamin K than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt as well as Sour Cucumber Pickles have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Carrots with Salt vs Sour Cucumber Pickles:

• Drained Canned Carrots with Salt have more Calcium, 1.2 times more Copper, 1.6 times more Iron, 2 times more Magnesium, 40.9 times more Manganese, 1.7 times more Phosphorus, 7.8 times more Potassium and 13 times more Zinc than Sour Cucumber Pickles.
• While Sour Cucumber Pickles contain 5 times more Sodium than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt and Sour Cucumber Pickles have similar amounts of Water per 14 oz.
• Both Drained Canned Carrots with Salt as well as Sour Cucumber Pickles 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 Carbohydrate, 2.3 times more Sugars, 1.3 times more Fiber and 1.9 times more Protein than Sour Cucumber Pickles.
• While Sour Cucumber Pickles contain 4.2 times more Omega 3 than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt as well as Sour Cucumber Pickles have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.