Comparing Nutrients in 14 ounces Canned Carrots with Liquids and Salt VS Waffles, gluten-free, frozen, ready-to-heat

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	3.15% 91kcal	36% 1044kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	9.7% 3.1g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	191% 3.06g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	37.2% 6.33g	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	131% 171g	130g per day for Men 19-50 years
Sugars	13.5% 9.76g	9.47% 6.87g	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	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	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 3.14g	g per day for Men 19-50 years
Fiber	19% 7.14g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Waffles, gluten-free, frozen, ready-to-heat	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	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.67mg	44.7% 7.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	20.5% 0.27mg	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	7.94% 31.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	443% 10.6μg	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	25.4% 3.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	36.7% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	12.3% 123mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	39.2% 0.35mg	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	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	135% 3.1mg	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	204% 1425mg	700mg per day for Men 19-50 years
Potassium	20% 687mg	14.5% 492mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	63.5% 953mg	134% 2004mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	18% 2mg	11mg per day for Men 19-50 years
Water	9.97% 369g	4.65% 172g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Carrots with Liquids and Salt vs Waffles, gluten-free, frozen, ready-to-heat:

• Canned Carrots Solids and Liquids with Salt have more Vitamin A, 1.7 times more Vitamin B6 and more Vitamin C than Waffles, gluten-free, frozen, ready-to-heat.
• While Waffles, gluten-free, frozen, ready-to-heat contain 4.2 times more Vitamin B1, 1.5 times more Vitamin B2, 4.3 times more Vitamin B3, 3.5 times more Vitamin B5, more Vitamin B12 and 1.3 times more Vitamin E than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Waffles, gluten-free, frozen, ready-to-heat have similar amounts of Vitamin B9 and Vitamin K per 14 oz.
• Both Canned Carrots Solids and Liquids with Salt as well as Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Carrots with Liquids and Salt vs Waffles, gluten-free, frozen, ready-to-heat:

• Canned Carrots Solids and Liquids with Salt have 1.4 times more Potassium and 2.1 times more Water than Waffles, gluten-free, frozen, ready-to-heat.
• While Waffles, gluten-free, frozen, ready-to-heat contain 1.3 times more Calcium, 3.4 times more Magnesium, 1.7 times more Manganese, 18 times more Phosphorus, 2.1 times more Sodium and 1.7 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Waffles, gluten-free, frozen, ready-to-heat have similar amounts of Copper and Iron per 14 oz.
• Both Canned Carrots Solids and Liquids with Salt as well as Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Carrots Solids and Liquids with Salt have 1.4 times more Sugars and 1.3 times more Fiber than Waffles, gluten-free, frozen, ready-to-heat.
• While Waffles, gluten-free, frozen, ready-to-heat contain 11.4 times more Energy, 63.1 times more Fat, 31.2 times more Saturated Fat, 96.3 times more Omega 3, 28.5 times more Omega 6, 8 times more Carbohydrate and 4.7 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.