Comparing Nutrients in 14 ounces Canned Carrots with Salt VS Waffles, gluten-free, frozen, ready-to-heat

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%

Macro Nutrients

	Canned Carrots with Salt	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	3.42% 99kcal	36% 1044kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	9.7% 3.1g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	191% 3.06g	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	37.2% 6.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	131% 171g	130g per day for Men 19-50 years
Sugars	13.6% 9.84g	9.47% 6.87g	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	2.74% 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	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 3.14g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	4.54% 2.54g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Waffles, gluten-free, frozen, ready-to-heat	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	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	44.7% 7.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	20.5% 0.27mg	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	7.94% 31.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	443% 10.6μg	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	25.4% 3.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	36.7% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	9.92% 99mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	39.2% 0.35mg	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	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	135% 3.1mg	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	204% 1425mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	14.5% 492mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	64% 960mg	134% 2004mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	18% 2mg	11mg per day for Men 19-50 years
Water	9.97% 369g	4.65% 172g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Waffles, gluten-free, frozen, ready-to-heat per 14 oz

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

Lets compare vitamin content per 14 ounces of Canned Carrots with Salt vs Waffles, gluten-free, frozen, ready-to-heat:

• 14 ounces of Canned Carrots with Salt have more Vitamin A, 1.7 times more Vitamin B6 and more Vitamin C than Waffles, gluten-free, frozen, ready-to-heat.
• While 14 oz of Waffles, gluten-free, frozen, ready-to-heat contain 4.4 times more Vitamin B1, 1.3 times more Vitamin B2, 3.3 times more Vitamin B3, 3.6 times more Vitamin B5, more Vitamin B12 and 1.3 times more Vitamin E than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Waffles, gluten-free, frozen, ready-to-heat provide similar amounts of Vitamin K per 14 ounces.
• 14 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1 and Vitamin B12
• 14 ounces of Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin A and Vitamin C
• Both Drained Canned Carrots with Salt as well as Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Carrots with Salt vs Waffles, gluten-free, frozen, ready-to-heat:

• 14 ounces of Canned Carrots with Salt have 1.4 times more Potassium and 2.1 times more Water than Waffles, gluten-free, frozen, ready-to-heat.
• While 14 oz of Waffles, gluten-free, frozen, ready-to-heat contain 1.6 times more Calcium, 3.9 times more Magnesium, 1.7 times more Manganese, 15 times more Phosphorus, 2.1 times more Sodium and 1.9 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Waffles, gluten-free, frozen, ready-to-heat contain similar levels of Copper and Iron per 14 ounces.
• 14 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Drained Canned Carrots with Salt as well as Waffles, gluten-free, frozen, ready-to-heat lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Carrots with Salt have 1.4 times more Sugars than Waffles, gluten-free, frozen, ready-to-heat.
• While 14 oz of Waffles, gluten-free, frozen, ready-to-heat contain 10.5 times more Energy, 46.5 times more Fat, 21.7 times more Saturated Fat, 70 times more Omega 3, 20.2 times more Omega 6, 7.8 times more Carbohydrate and 4.3 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Waffles, gluten-free, frozen, ready-to-heat 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