Comparing Nutrients in 14 ounces Canned Carrots with Liquids and Salt VS Rowal

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Rowal	7%	15%	78%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Rowal	Recommended Dietary Allowance
Energy	3.15% 91kcal	15% 441kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	8.2% 7.94g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	3.04% 0.97g	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	NA	290mg per day for Men 19-50 years
Carbohydrate	16.4% 21.3g	73% 95g	130g per day for Men 19-50 years
Sugars	13.5% 9.76g	77% 56g	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	2.74% 2g	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	% 4.37g	g per day for Men 19-50 years
Sucrose	NA	% 49.6g	g per day for Men 19-50 years
Fiber	19% 7.14g	64.8% 24.6g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Rowal	Recommended Dietary Allowance
Vitamin A	270% 2433μg	8.38% 75.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.075mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.67mg	NA	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	NA	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	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.8% 7.94mg	114% 102mg	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	Rowal	Recommended Dietary Allowance
Calcium	12.3% 123mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	467% 4.2mg	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	109% 8.73mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	26.7% 0.62mg	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	29.5% 206mg	700mg per day for Men 19-50 years
Potassium	20% 687mg	15.3% 520mg	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	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	9.97% 369g	7.66% 283g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Rowal per 14 oz

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

• 14 ounces of Canned Carrots with Liquids and Salt have 32.3 times more Vitamin A than Rowal.
• While 14 oz of Raw Rowal contain 12.9 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.

Comparing minerals per 14 ounces for Canned Carrots with Liquids and Salt vs Rowal:

• 14 ounces of Canned Carrots with Liquids and Salt have 2.1 times more Calcium, 2.9 times more Manganese, 1.3 times more Potassium, 60 times more Sodium and 1.3 times more Water than Rowal.
• While 14 oz of Raw Rowal contain 10.3 times more Copper, 4.2 times more Iron, 3.6 times more Magnesium, 2.6 times more Phosphorus and 1.5 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• 14 ounces of Rowal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Rowal contain 4.8 times more Energy, 14.3 times more Fat, 4.5 times more Carbohydrate, 5.7 times more Sugars, 3.4 times more Fiber and 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