Comparing Nutrients in 14 ounces Canned Carrots with Liquids and Salt VS Snacks, potato sticks

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Snacks, potato sticks	5%	56%	39%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Snacks, potato sticks	Recommended Dietary Allowance
Energy	3.15% 91kcal	71.4% 2072kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	141% 137g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	110% 35.2g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	17.4% 0.28g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	416% 70.6g	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	163% 212g	130g per day for Men 19-50 years
Sugars	13.5% 9.76g	1.2% 0.87g	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	35.5% 13.5g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	47.5% 26.6g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Snacks, potato sticks	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	31.8% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	35.4% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.67mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	98% 1.27mg	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	39.7% 159μg	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	209% 188mg	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	241% 36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	73% 87.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Snacks, potato sticks	Recommended Dietary Allowance
Calcium	12.3% 123mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	139% 1.25mg	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	113% 9mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	60.5% 254mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	73% 1.68mg	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	98% 683mg	700mg per day for Men 19-50 years
Potassium	20% 687mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	58.5% 32μg	55μg per day for Men 19-50 years
Sodium	63.5% 953mg	167% 2512mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	35.7% 3.93mg	11mg per day for Men 19-50 years
Water	9.97% 369g	0.24% 8.73g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Snacks, potato sticks per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Carrots with Liquids and Salt versus 14 oz of Snacks, potato sticks 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 Snacks, potato sticks:

• 14 ounces of Canned Carrots with Liquids and Salt have more Vitamin A than Snacks, potato sticks.
• While 14 oz of Snacks, potato sticks contain 5.1 times more Vitamin B1, 4.3 times more Vitamin B2, 11.4 times more Vitamin B3, 2.9 times more Vitamin B5, 2.9 times more Vitamin B6, 5 times more Vitamin B9, 23.7 times more Vitamin C, 12.5 times more Vitamin E and 2.3 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• 14 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 14 ounces of Snacks, potato sticks have insufficient amounts of Vitamin A
• Both Canned Carrots Solids and Liquids with Salt as well as Snacks, potato sticks have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Carrots with Liquids and Salt vs Snacks, potato sticks:

• 14 ounces of Canned Carrots with Liquids and Salt have 1.7 times more Calcium and 42.3 times more Water than Snacks, potato sticks.
• While 14 oz of Snacks, potato sticks contain 3.1 times more Copper, 4.4 times more Iron, 7.1 times more Magnesium, 8.6 times more Phosphorus, 7.2 times more Potassium, 20.3 times more Selenium, 2.6 times more Sodium and 3.4 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Snacks, potato sticks contain similar levels of Manganese per 14 ounces.
• 14 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium
• 14 ounces of Snacks, potato sticks lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Carrots with Liquids and Salt have 11.2 times more Sugars than Snacks, potato sticks.
• While 14 oz of Snacks, potato sticks contain 22.7 times more Energy, 245.7 times more Fat, 355.2 times more Saturated Fat, 8.8 times more Omega 3, 317.9 times more Omega 6, 9.9 times more Carbohydrate, 1.9 times more Fiber and 11.6 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