Comparing Nutrients in 14 ounces Canned Carrots with Liquids and Salt VS Java-plum

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Java-plum	4%	3%	93%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Java-plum	Recommended Dietary Allowance
Energy	3.15% 91kcal	8.2% 238kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.94% 0.91g	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	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.4% 21.3g	47.5% 61.8g	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	5.1% 2.86g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Java-plum	Recommended Dietary Allowance
Vitamin A	270% 2433μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.075mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	3.66% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.67mg	6.45% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	11.6% 0.15mg	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	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.8% 7.94mg	63% 56.8mg	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	Java-plum	Recommended Dietary Allowance
Calcium	12.3% 123mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	NA	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	9.43% 0.75mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	NA	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	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	20% 687mg	9.22% 314mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	NA	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	NA	11mg per day for Men 19-50 years
Water	9.97% 369g	8.9% 330g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Java-plum per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Carrots with Liquids and Salt versus 14 oz of Java-plum 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 Java-plum:

• 14 ounces of Canned Carrots with Liquids and Salt have more Vitamin A, 2.3 times more Vitamin B2, 1.6 times more Vitamin B3 and 2.9 times more Vitamin B6 than Java-plum.
• While 14 oz of Raw Java-plum contain 7.2 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• 14 ounces of Java-plum have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B3
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Java-plum have insufficient amounts of Vitamin B1 and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Canned Carrots with Liquids and Salt vs Java-plum:

• 14 ounces of Canned Carrots with Liquids and Salt have 1.6 times more Calcium, 2.7 times more Iron, 2.2 times more Potassium and 17.1 times more Sodium than Java-plum.
• While 14 oz of Raw Java-plum contain 1.7 times more Magnesium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Java-plum contain similar levels of Phosphorus and Water per 14 ounces.
• 14 ounces of Java-plum lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Java-plum contain 2.6 times more Energy and 2.9 times more Carbohydrate than Canned Carrots Solids and Liquids with Salt.
• 14 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Java-plum provide inadequate amounts of Protein in 14 ounces.