Comparing Nutrients in 14 ounces Canned Carrots with Liquids and Salt VS Puddings, tapioca, ready-to-eat

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Puddings, tapioca, ready-to-eat	6%	27%	67%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Puddings, tapioca, ready-to-eat	Recommended Dietary Allowance
Energy	3.15% 91kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	16% 15.4g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.37% 3.97mg	290mg per day for Men 19-50 years
Carbohydrate	16.4% 21.3g	66.2% 86g	130g per day for Men 19-50 years
Sugars	13.5% 9.76g	81.6% 59g	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	% 50g	g per day for Men 19-50 years
Fiber	19% 7.14g	0% 0g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	14% 7.74g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Puddings, tapioca, ready-to-eat	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	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	29.6% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.67mg	1.6% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	7.33% 0.095mg	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	2.98% 12μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	34.7% 0.83μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.8% 7.94mg	1.32% 1.2mg	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	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Puddings, tapioca, ready-to-eat	Recommended Dietary Allowance
Calcium	12.3% 123mg	28% 282mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	7.94% 0.071mg	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	5.46% 0.44mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	1.9% 0.044mg	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	34% 238mg	700mg per day for Men 19-50 years
Potassium	20% 687mg	10.7% 365mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	63.5% 953mg	38.4% 575mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	9.97% 369g	7.7% 285g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Puddings, tapioca, ready-to-eat per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Carrots with Liquids and Salt versus 14 oz of Puddings, tapioca, ready-to-eat 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 Puddings, tapioca, ready-to-eat:

• 14 ounces of Canned Carrots with Liquids and Salt have more Vitamin A, 6.5 times more Vitamin B3, 4.7 times more Vitamin B6, 2.7 times more Vitamin B9, 6.7 times more Vitamin C, 4.9 times more Vitamin E and 24.5 times more Vitamin K than Puddings, tapioca, ready-to-eat.
• While 14 oz of Puddings, tapioca, ready-to-eat contain 1.3 times more Vitamin B1, 3.6 times more Vitamin B2, 1.7 times more Vitamin B5 and more Vitamin B12 than Canned Carrots Solids and Liquids with Salt.
• 14 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1 and Vitamin B12
• 14 ounces of Puddings, tapioca, ready-to-eat have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as Puddings, tapioca, ready-to-eat have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Carrots with Liquids and Salt vs Puddings, tapioca, ready-to-eat:

• 14 ounces of Canned Carrots with Liquids and Salt have 5.7 times more Copper, 4.7 times more Iron, 1.5 times more Magnesium, 40.9 times more Manganese, 1.9 times more Potassium, 1.7 times more Sodium, 1.3 times more Zinc and 1.3 times more Water than Puddings, tapioca, ready-to-eat.
• While 14 oz of Puddings, tapioca, ready-to-eat contain 2.3 times more Calcium and 3 times more Phosphorus than Canned Carrots Solids and Liquids with Salt.
• 14 ounces of Puddings, tapioca, ready-to-eat lack sufficient amounts of Copper, Iron, Magnesium and Manganese
• Both Canned Carrots Solids and Liquids with Salt as well as Puddings, tapioca, ready-to-eat lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Carrots with Liquids and Salt have more Fiber than Puddings, tapioca, ready-to-eat.
• While 14 oz of Puddings, tapioca, ready-to-eat contain 5.7 times more Energy, 27.7 times more Fat, 38.5 times more Saturated Fat, 4 times more Carbohydrate, 6.1 times more Sugars and 3.4 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 and Protein
• 14 ounces of Puddings, tapioca, ready-to-eat provide inadequate amounts of Fiber
• Both Canned Carrots Solids and Liquids with Salt as well as Puddings, tapioca, ready-to-eat provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.