Comparing Nutrients in 14 ounces Canned Carrots with Liquids and Salt VS Cake, pudding-type, carrot, dry mix

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Cake, pudding-type, carrot, dry mix	5%	21%	74%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Cake, pudding-type, carrot, dry mix	Recommended Dietary Allowance
Energy	3.15% 91kcal	56.8% 1647kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	40% 39g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	18.3% 5.84g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	63.3% 1g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	80.2% 13.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.4% 21.3g	242% 314g	130g per day for Men 19-50 years
Sugars	13.5% 9.76g	NA	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	19% 7.14g	NA	38g per day for Men 19-50 years
Protein	4.1% 2.3g	36% 20.2g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Cake, pudding-type, carrot, dry mix	Recommended Dietary Allowance
Vitamin A	270% 2433μg	42.8% 385μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.075mg	87.6% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	52% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.67mg	54.7% 8.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	23.3% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	24% 0.31mg	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	66.5% 266μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	6.6% 0.16μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.8% 7.94mg	5.3% 4.76mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Cake, pudding-type, carrot, dry mix	Recommended Dietary Allowance
Calcium	12.3% 123mg	68.3% 683mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	22% 0.2mg	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	89.3% 7.14mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	91% 2.1mg	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	11.3% 79.4mg	140% 980mg	700mg per day for Men 19-50 years
Potassium	20% 687mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	108% 59μg	55μg per day for Men 19-50 years
Sodium	63.5% 953mg	150% 2250mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	9.97% 369g	0.39% 14.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Cake, pudding-type, carrot, dry mix per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Carrots with Liquids and Salt versus 14 oz of Cake, pudding-type, carrot, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Carrots with Liquids and Salt vs Cake, pudding-type, carrot, dry mix:

• 14 ounces of Canned Carrots with Liquids and Salt have 6.3 times more Vitamin A, 1.4 times more Vitamin B6 and 1.7 times more Vitamin C than Cake, pudding-type, carrot, dry mix.
• While 14 oz of Cake, pudding-type, carrot, dry mix contain 13.9 times more Vitamin B1, 6.3 times more Vitamin B2, 5.2 times more Vitamin B3, 2.1 times more Vitamin B5 and 8.4 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• 14 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 14 ounces of Cake, pudding-type, carrot, dry mix have insufficient amounts of Vitamin C
• Both Canned Carrots Solids and Liquids with Salt as well as Cake, pudding-type, carrot, dry mix have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Canned Carrots with Liquids and Salt vs Cake, pudding-type, carrot, dry mix:

• 14 ounces of Canned Carrots with Liquids and Salt have 2.1 times more Copper, 1.5 times more Zinc and 25.8 times more Water than Cake, pudding-type, carrot, dry mix.
• While 14 oz of Cake, pudding-type, carrot, dry mix contain 5.5 times more Calcium, 3.5 times more Iron, 12.4 times more Phosphorus, 37.3 times more Selenium and 2.4 times more Sodium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Cake, pudding-type, carrot, dry mix contain similar levels of Manganese and Potassium per 14 ounces.
• 14 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium
• 14 ounces of Cake, pudding-type, carrot, dry mix lack sufficient amounts of Magnesium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cake, pudding-type, carrot, dry mix contain 18 times more Energy, 70 times more Fat, 58.9 times more Saturated Fat, 31.9 times more Omega 3, 61.4 times more Omega 6, 14.7 times more Carbohydrate and 8.8 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 14 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein