Comparing Nutrients in 14 ounces Canned Carrots with Liquids and Salt VS As Served In Restaurant Horchata

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
As Served In Restaurant Horchata	4%	12%	84%

Macro Nutrients

	Canned Carrots with Liquids and Salt	As Served In Restaurant Horchata	Recommended Dietary Allowance
Energy	3.15% 91kcal	7.4% 214kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	NA	32g per day for Men 19-50 years
Omega 3	2% 0.032g	NA	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	16.4% 21.3g	35% 45.7g	130g per day for Men 19-50 years
Sugars	13.5% 9.76g	51.2% 37g	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	8.5% 6.15g	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	% 6.5g	g per day for Men 19-50 years
Sucrose	NA	% 24.5g	g per day for Men 19-50 years
Fiber	19% 7.14g	0% 0g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	3.4% 1.9g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	As Served In Restaurant Horchata	Recommended Dietary Allowance
Vitamin A	270% 2433μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.075mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.67mg	1.17% 0.19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	5.2% 0.067mg	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	7.94% 31.8μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.8% 7.94mg	NA	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	19.3% 2.9mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	As Served In Restaurant Horchata	Recommended Dietary Allowance
Calcium	12.3% 123mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	0.88% 0.008mg	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	25.8% 2.06mg	0.5% 0.04mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	1.73% 0.04mg	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	11.3% 79.4mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	20% 687mg	3.97% 135mg	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	63.5% 953mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	9.97% 369g	9.34% 346g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Carrots with Liquids and Salt vs As Served In Restaurant Horchata:

• Canned Carrots Solids and Liquids with Salt have more Vitamin B1, more Vitamin B2, 9 times more Vitamin B3, more Vitamin B5, 6.6 times more Vitamin B6, 3 times more Vitamin E and more Vitamin K than As Served In Restaurant Horchata.

Comparing minerals per 14 ounces for Canned Carrots with Liquids and Salt vs As Served In Restaurant Horchata:

• Canned Carrots Solids and Liquids with Salt have 1.7 times more Calcium, 51.5 times more Copper, 52 times more Iron, 3 times more Magnesium, 45 times more Manganese, 1.3 times more Phosphorus, 5.1 times more Potassium, 17.1 times more Sodium and 4.8 times more Zinc than As Served In Restaurant Horchata.
• Both Canned Carrots Solids and Liquids with Salt and As Served In Restaurant Horchata have similar amounts of Water per 14 oz.
• Both Canned Carrots Solids and Liquids with Salt as well as As Served In Restaurant Horchata have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Carrots Solids and Liquids with Salt have more Fiber and 1.2 times more Protein than As Served In Restaurant Horchata.
• While As Served In Restaurant Horchata contain 2.3 times more Energy, 2.1 times more Carbohydrate and 3.8 times more Sugars than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as As Served In Restaurant Horchata have insufficient amounts of Fat, Glucose and Sucrose in 14 oz.