Comparing Nutrients in 14 ounces Canned Carrots with Liquids and Salt VS Syrups, corn, high-fructose

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Syrups, corn, high-fructose	0%	0%	100%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Syrups, corn, high-fructose	Recommended Dietary Allowance
Energy	3.15% 91kcal	38.5% 1115kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0% 0g	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	0% 0g	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	232% 302g	130g per day for Men 19-50 years
Sugars	13.5% 9.76g	414% 300g	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	0% 0g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Syrups, corn, high-fructose	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.67mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	0.87% 0.044mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	0% 0mg	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	0% 0μg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Syrups, corn, high-fructose	Recommended Dietary Allowance
Calcium	12.3% 123mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	12.8% 0.12mg	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	1.5% 0.12mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	16.2% 0.37mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	20% 687mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	63.5% 953mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	9.97% 369g	2.57% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Carrots with Liquids and Salt vs Syrups, corn, high-fructose:

• Canned Carrots Solids and Liquids with Salt have more Vitamin A, more Vitamin B1, 1.4 times more Vitamin B2, more Vitamin B3, 12.6 times more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Syrups, corn, high-fructose.
• Both Canned Carrots Solids and Liquids with Salt as well as Syrups, corn, high-fructose 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 Syrups, corn, high-fructose:

• Canned Carrots Solids and Liquids with Salt have more Calcium, 3.6 times more Copper, 17.3 times more Iron, more Magnesium, 4.8 times more Manganese, more Phosphorus, more Potassium, 120 times more Sodium, 14.5 times more Zinc and 3.9 times more Water than Syrups, corn, high-fructose.
• While Syrups, corn, high-fructose contain 1.8 times more Selenium than Canned Carrots Solids and Liquids with Salt.

Comparison of macro-nutrients per 14 ounces:

• Canned Carrots Solids and Liquids with Salt have more Fiber and more Protein than Syrups, corn, high-fructose.
• While Syrups, corn, high-fructose contain 12.2 times more Energy, 14.2 times more Carbohydrate and 30.8 times more Sugars than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Syrups, corn, high-fructose have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.