Comparing Nutrients in 14 ounces Boiled Carrots VS Gooseberries, canned, light syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Gooseberries, canned, light syrup pack, solids and liquids	3%	2%	95%

Macro Nutrients

	Boiled Carrots	Gooseberries, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	4.8% 139kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	2.2% 0.37g	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	57.2% 74.4g	130g per day for Men 19-50 years
Sugars	19% 13.7g	NA	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	25% 9.53g	38g per day for Men 19-50 years
Protein	5.4% 3g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Gooseberries, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	376% 3382μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	3.8% 0.61mg	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	3.66% 0.048mg	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	2.98% 12μg	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	44% 39.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	27.3% 4.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Gooseberries, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	12% 119mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	96% 0.86mg	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	16.4% 1.3mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	30.5% 0.7mg	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	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	9% 306mg	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	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	9.67% 358g	8.6% 318g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Carrots vs Gooseberries, canned, light syrup pack, solids and liquids:

• Boiled and Drained Carrots have 121.7 times more Vitamin A, 3.3 times more Vitamin B1, 4.2 times more Vitamin B3, 1.7 times more Vitamin B5, 12.8 times more Vitamin B6 and 4.7 times more Vitamin B9 than Gooseberries, canned, light syrup pack, solids and liquids.
• While Gooseberries, canned, light syrup pack, solids and liquids contain 2.8 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Gooseberries, canned, light syrup pack, solids and liquids have similar amounts of Vitamin B2 per 14 oz.
• Both Boiled and Drained Carrots as well as Gooseberries, canned, light syrup pack, solids and liquids have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Boiled Carrots vs Gooseberries, canned, light syrup pack, solids and liquids:

• Boiled and Drained Carrots have 1.9 times more Calcium, 1.7 times more Magnesium, 4.3 times more Phosphorus, 3.1 times more Potassium, 1.8 times more Selenium, 29 times more Sodium and 1.8 times more Zinc than Gooseberries, canned, light syrup pack, solids and liquids.
• While Gooseberries, canned, light syrup pack, solids and liquids contain 12.8 times more Copper than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Gooseberries, canned, light syrup pack, solids and liquids have similar amounts of Iron, Manganese and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Carrots have 1.3 times more Fiber than Gooseberries, canned, light syrup pack, solids and liquids.
• While Gooseberries, canned, light syrup pack, solids and liquids contain 2.1 times more Energy, 16 times more Omega 3 and 2.3 times more Carbohydrate than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Gooseberries, canned, light syrup pack, solids and liquids have similar amounts of Protein per 14 oz.
• Both Boiled and Drained Carrots as well as Gooseberries, canned, light syrup pack, solids and liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.