Comparing Nutrients in 14 ounces Canned Carrots with Salt VS Puff pastry, frozen, ready-to-bake

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Puff pastry, frozen, ready-to-bake	5%	62%	33%

Macro Nutrients

	Canned Carrots with Salt	Puff pastry, frozen, ready-to-bake	Recommended Dietary Allowance
Energy	3.42% 99kcal	75.4% 2187kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	156% 151g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	120% 38.3g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	61.8% 0.99g	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	108% 18.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	138% 179g	130g per day for Men 19-50 years
Sugars	13.6% 9.84g	4.05% 2.94g	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	15.7% 5.95g	38g per day for Men 19-50 years
Protein	4.54% 2.54g	51.7% 29g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Puff pastry, frozen, ready-to-bake	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	132% 1.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	86.4% 1.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	6.4% 0.083mg	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	77.4% 310μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	19.6% 2.94mg	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	53.2% 64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Puff pastry, frozen, ready-to-bake	Recommended Dietary Allowance
Calcium	9.92% 99mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	50.3% 0.45mg	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	127% 10mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	84.2% 1.94mg	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	34% 238mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	7.12% 242mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	175% 96μg	55μg per day for Men 19-50 years
Sodium	64% 960mg	66% 988mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	9.97% 369g	0.91% 33.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Puff pastry, frozen, ready-to-bake per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Carrots with Salt versus 14 oz of Puff pastry, frozen, ready-to-bake to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Carrots with Salt vs Puff pastry, frozen, ready-to-bake:

• 14 ounces of Canned Carrots with Salt have more Vitamin A, more Vitamin B5, 5.3 times more Vitamin B6, more Vitamin C and 1.4 times more Vitamin E than Puff pastry, frozen, ready-to-bake.
• While 14 oz of Puff pastry, frozen, ready-to-bake contain 22.1 times more Vitamin B1, 9.4 times more Vitamin B2, 7.6 times more Vitamin B3, 8.7 times more Vitamin B9 and 1.6 times more Vitamin K than Drained Canned Carrots with Salt.
• 14 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 14 ounces of Puff pastry, frozen, ready-to-bake have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6 and Vitamin C
• Both Drained Canned Carrots with Salt as well as Puff pastry, frozen, ready-to-bake have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Canned Carrots with Salt vs Puff pastry, frozen, ready-to-bake:

• 14 ounces of Canned Carrots with Salt have 2.5 times more Calcium, 2.9 times more Potassium and 10.9 times more Water than Puff pastry, frozen, ready-to-bake.
• While 14 oz of Puff pastry, frozen, ready-to-bake contain 4 times more Iron, 2 times more Magnesium, 2.5 times more Phosphorus, 60.5 times more Selenium and 2 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Puff pastry, frozen, ready-to-bake contain similar levels of Copper, Manganese and Sodium per 14 ounces.
• 14 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium
• 14 ounces of Puff pastry, frozen, ready-to-bake lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Carrots with Salt have 3.4 times more Sugars than Puff pastry, frozen, ready-to-bake.
• While 14 oz of Puff pastry, frozen, ready-to-bake contain 22 times more Energy, 200.5 times more Fat, 267.9 times more Saturated Fat, 22.6 times more Omega 3, 58.8 times more Omega 6, 8.1 times more Carbohydrate and 11.4 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Puff pastry, frozen, ready-to-bake offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein