Comparing Nutrients in 14 ounces Canned Carrots with Liquids and Salt VS Passion-fruit, Purple

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Passion-fruit, Purple	8%	6%	86%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Passion-fruit, Purple	Recommended Dietary Allowance
Energy	3.15% 91kcal	13.3% 385kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	2.86% 2.78g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	9.57% 1.63g	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	71.4% 93g	130g per day for Men 19-50 years
Sugars	13.5% 9.76g	61.3% 44.5g	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	109% 41.3g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	15.6% 8.73g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Passion-fruit, Purple	Recommended Dietary Allowance
Vitamin A	270% 2433μg	28.2% 254μg	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	39.7% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.67mg	37.2% 5.95mg	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	30.5% 0.4mg	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	14% 55.6μg	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	132% 119mg	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	19.3% 2.9mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Passion-fruit, Purple	Recommended Dietary Allowance
Calcium	12.3% 123mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	38% 0.34mg	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	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	27.4% 115mg	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	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	20% 687mg	40.6% 1381mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	63.5% 953mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	9.97% 369g	7.82% 289g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Carrots with Liquids and Salt vs Passion-fruit, Purple:

• Canned Carrots Solids and Liquids with Salt have 9.6 times more Vitamin A, more Vitamin B1, 36.5 times more Vitamin E and 14 times more Vitamin K than Raw Passion-fruit, Purple.
• While Raw Passion-fruit, Purple contains 4.8 times more Vitamin B2, 3.6 times more Vitamin B3, 1.8 times more Vitamin B9 and 15 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Raw Passion-fruit, Purple have similar amounts of Vitamin B6 per 14 oz.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Passion-fruit, Purple have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Carrots with Liquids and Salt vs Passion-fruit, Purple:

• Canned Carrots Solids and Liquids with Salt have 2.6 times more Calcium, 8.6 times more Sodium, 2.9 times more Zinc and 1.3 times more Water than Raw Passion-fruit, Purple.
• While Raw Passion-fruit, Purple contains 3.1 times more Iron, 3.2 times more Magnesium, 3.4 times more Phosphorus, 2 times more Potassium and 1.5 times more Selenium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Raw Passion-fruit, Purple have similar amounts of Copper per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Passion-fruit, Purple contains 4.2 times more Energy, 7.3 times more Omega 6, 4.4 times more Carbohydrate, 4.6 times more Sugars, 5.8 times more Fiber and 3.8 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Passion-fruit, Purple have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.