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

Macros Ratio

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

Macro Nutrients

	Boiled Carrots	Canned Carrots with Liquids and Salt	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	0.37% 0.12g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	1.3% 0.22g	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	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	% 1.6g	NA	g per day for Men 19-50 years
Sucrose	% 10.7g	NA	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	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	376% 3382μg	270% 2433μg	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	14% 55.6μg	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	Canned Carrots with Liquids and Salt	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	20% 687mg	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	15.3% 230mg	63.5% 953mg	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

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

• Boiled and Drained Carrots have 1.4 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 B9, 1.8 times more Vitamin C, 1.4 times more Vitamin E and 1.4 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• Both Boiled and Drained Carrots as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Boiled and Drained Carrots have 1.5 times more Phosphorus, 1.4 times more Potassium and 1.8 times more Selenium than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 6.1 times more Copper, 1.5 times more Iron, 2.9 times more Manganese, 4.1 times more Sodium and 1.5 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Canned Carrots Solids and Liquids with Salt have similar amounts of Calcium, Magnesium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Carrots have 1.5 times more Energy, 1.5 times more Carbohydrate, 1.4 times more Sugars, 1.7 times more Fiber and 1.3 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Boiled and Drained Carrots as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.