Comparing Nutrients in 14 ounces Boiled Carrots with Salt VS Canned Carrots with Liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots with Salt	8%	4%	88%
Canned Carrots with Liquids	9%	5%	86%

Macro Nutrients

	Boiled Carrots with Salt	Canned Carrots with Liquids	Recommended Dietary Allowance
Energy	4.8% 139kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	2.45% 0.42g	1.38% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	19% 13.7g	13.5% 9.76g	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	1.97% 1.43g	1.42% 1.03g	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	% 1.6g	% 1.1g	g per day for Men 19-50 years
Sucrose	% 10.7g	% 7.62g	g per day for Men 19-50 years
Fiber	31.3% 12g	19% 7.14g	38g per day for Men 19-50 years
Protein	5.4% 3g	4.2% 2.34g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots with Salt	Canned Carrots with Liquids	Recommended Dietary Allowance
Vitamin A	376% 3382μg	246% 2215μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	34% 0.44mg	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	2% 7.94μg	7.94% 31.8μg	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	16% 14.3mg	8.8% 7.94mg	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	27.3% 4.1mg	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots with Salt	Canned Carrots with Liquids	Recommended Dietary Allowance
Calcium	12% 119mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	45.4% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	4.7% 189μg	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	17% 1.35mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	77.7% 1.8mg	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	17% 119mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	80% 1199mg	9% 135mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	9.67% 358g	9.97% 369g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Boiled Carrots with Salt versus 14 oz of Canned Carrots with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Carrots with Salt vs Canned Carrots with Liquids:

• 14 ounces of Boiled Carrots with Salt have 1.5 times more Vitamin A, 3.5 times more Vitamin B1, 1.6 times more Vitamin B2, 1.5 times more Vitamin B3, 1.7 times more Vitamin B5, 1.4 times more Vitamin B6, 1.8 times more Vitamin C, 1.4 times more Vitamin E and 1.4 times more Vitamin K than Canned Carrots with Liquids.
• While 14 oz of Canned Carrots Solids and Liquids contain 4 times more Vitamin B9 than Boiled and Drained Carrots with Salt.
• 14 ounces of Boiled Carrots with Salt have insufficient amounts of Vitamin B9
• 14 ounces of Canned Carrots with Liquids have insufficient amounts of Vitamin B1
• Both Boiled and Drained Carrots with Salt as well as Canned Carrots Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Boiled Carrots with Salt have 1.5 times more Phosphorus, 1.5 times more Potassium and 8.9 times more Sodium than Canned Carrots with Liquids.
• While 14 oz of Canned Carrots Solids and Liquids contain 6.1 times more Copper, 1.5 times more Iron, 2.9 times more Manganese and 1.5 times more Zinc than Boiled and Drained Carrots with Salt.
• Both Boiled Carrots with Salt and Canned Carrots with Liquids contain similar levels of Calcium, Magnesium and Water per 14 ounces.
• 14 ounces of Boiled Carrots with Salt lack sufficient amounts of Copper and Zinc
• Both Boiled and Drained Carrots with Salt as well as Canned Carrots Solids and Liquids lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Carrots with Salt have 1.5 times more Carbohydrate, 1.4 times more Sugars and 1.7 times more Fiber than Canned Carrots with Liquids.
• Both Boiled and Drained Carrots with Salt as well as Canned Carrots Solids and Liquids provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 14 ounces.