Comparing Nutrients in 14 ounces Canned Carrots with Liquids and Salt VS Pie Crust, Cookie-type, Graham Cracker, Ready Crust

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Pie Crust, Cookie-type, Graham Cracker, Ready Crust	4%	45%	51%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Energy	3.15% 91kcal	68.6% 1988kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	62% 20g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	37.6% 6.4g	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	196% 255g	130g per day for Men 19-50 years
Sugars	13.5% 9.76g	99% 72g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 72g	g per day for Men 19-50 years
Fiber	19% 7.14g	20% 7.54g	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	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	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	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	65% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.67mg	80% 12.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	23.2% 0.3mg	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	64.5% 258μg	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	0% 0mg	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	49% 7.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	72% 86.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Calcium	12.3% 123mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	98% 0.89mg	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	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	222% 5.1mg	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	66.3% 464mg	700mg per day for Men 19-50 years
Potassium	20% 687mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	18.8% 10.3μg	55μg per day for Men 19-50 years
Sodium	63.5% 953mg	125% 1869mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	45% 4.96mg	11mg per day for Men 19-50 years
Water	9.97% 369g	0.47% 17.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Carrots with Liquids and Salt vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• Canned Carrots Solids and Liquids with Salt have more Vitamin A, 1.5 times more Vitamin B6 and more Vitamin C than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 9.7 times more Vitamin B1, 7.9 times more Vitamin B2, 7.6 times more Vitamin B3, 1.3 times more Vitamin B5, 8.1 times more Vitamin B9, 2.5 times more Vitamin E and 2.2 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Pie Crust, Cookie-type, Graham Cracker, Ready Crust 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 Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• Canned Carrots Solids and Liquids with Salt have 1.5 times more Potassium and 21.3 times more Water than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 2.2 times more Copper, 5 times more Iron, 2.6 times more Magnesium, 2.9 times more Manganese, 5.9 times more Phosphorus, 6.5 times more Selenium, 2 times more Sodium and 4.3 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Pie Crust, Cookie-type, Graham Cracker, Ready Crust have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 21.8 times more Energy, 177.4 times more Fat, 200 times more Saturated Fat, 7.5 times more Omega 3, 28.8 times more Omega 6, 12 times more Carbohydrate, 7.4 times more Sugars and 8.8 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Pie Crust, Cookie-type, Graham Cracker, Ready Crust have similar amounts of Fiber per 14 oz.
• Both Canned Carrots Solids and Liquids with Salt as well as Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.