Comparing Nutrients in 14 ounces Canned Carrots with Liquids and Salt VS Pie, blueberry, commercially prepared

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Pie, blueberry, commercially prepared	3%	38%	59%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Pie, blueberry, commercially prepared	Recommended Dietary Allowance
Energy	3.15% 91kcal	31.8% 921kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	41% 39.7g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	21% 6.66g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	59.3% 0.95g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	76.6% 13g	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	107% 139g	130g per day for Men 19-50 years
Sugars	13.5% 9.76g	54% 39.3g	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	10.4% 3.97g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	12.8% 7.14g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Pie, blueberry, commercially prepared	Recommended Dietary Allowance
Vitamin A	270% 2433μg	19.4% 175μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.075mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.67mg	7.44% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	11.3% 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	26.8% 107μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.65% 0.04μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.8% 7.94mg	12% 10.7mg	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	27.5% 4.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	34.7% 41.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Pie, blueberry, commercially prepared	Recommended Dietary Allowance
Calcium	12.3% 123mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	20.3% 0.18mg	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	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	30.4% 0.7mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	20% 687mg	5.84% 198mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	63.5% 953mg	76% 1139mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	9.97% 369g	5.63% 208g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Pie, blueberry, commercially prepared per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Carrots with Liquids and Salt versus 14 oz of Pie, blueberry, commercially prepared 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 Pie, blueberry, commercially prepared:

• 14 ounces of Canned Carrots with Liquids and Salt have 13.9 times more Vitamin A, 1.4 times more Vitamin B3 and 3 times more Vitamin B6 than Pie, blueberry, commercially prepared.
• While 14 oz of Pie, blueberry, commercially prepared contain 3.4 times more Vitamin B9, 1.4 times more Vitamin C and 1.4 times more Vitamin E than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Pie, blueberry, commercially prepared provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin K per 14 ounces.
• 14 ounces of Pie, blueberry, commercially prepared have insufficient amounts of Vitamin B3
• Both Canned Carrots Solids and Liquids with Salt as well as Pie, blueberry, commercially prepared have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Carrots with Liquids and Salt vs Pie, blueberry, commercially prepared:

• 14 ounces of Canned Carrots with Liquids and Salt have 3.9 times more Calcium, 2.2 times more Copper, 1.7 times more Iron, 1.8 times more Magnesium, 2.6 times more Manganese, 3.5 times more Potassium, 1.8 times more Zinc and 1.8 times more Water than Pie, blueberry, commercially prepared.
• While 14 oz of Pie, blueberry, commercially prepared contain 3.5 times more Selenium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Pie, blueberry, commercially prepared contain similar levels of Phosphorus and Sodium per 14 ounces.
• 14 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium
• 14 ounces of Pie, blueberry, commercially prepared lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Carrots with Liquids and Salt have 1.8 times more Fiber than Pie, blueberry, commercially prepared.
• While 14 oz of Pie, blueberry, commercially prepared contain 10.1 times more Energy, 71.4 times more Fat, 67.2 times more Saturated Fat, 29.9 times more Omega 3, 58.6 times more Omega 6, 6.5 times more Carbohydrate, 4 times more Sugars and 3.1 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