Comparing Nutrients in 14 ounces Boiled Carrots VS Peach nectar, canned, with sucralose, without added ascorbic acid

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Peach nectar, canned, with sucralose, without added ascorbic acid	1%	10%	89%

Macro Nutrients

	Boiled Carrots	Peach nectar, canned, with sucralose, without added ascorbic acid	Recommended Dietary Allowance
Energy	4.8% 139kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	2.33% 2.26g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	0.12% 0.02g	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	35.4% 46g	130g per day for Men 19-50 years
Sugars	19% 13.7g	66% 48g	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	28% 20.3g	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	% 21.7g	g per day for Men 19-50 years
Sucrose	% 10.7g	% 5.95g	g per day for Men 19-50 years
Fiber	31.3% 12g	1.04% 0.4g	38g per day for Men 19-50 years
Protein	5.4% 3g	0.71% 0.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Peach nectar, canned, with sucralose, without added ascorbic acid	Recommended Dietary Allowance
Vitamin A	376% 3382μg	7.06% 63.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	2.23% 0.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	2.4% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	11.3% 0.15mg	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	0.99% 3.97μg	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	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	27.3% 4.1mg	7.67% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Peach nectar, canned, with sucralose, without added ascorbic acid	Recommended Dietary Allowance
Calcium	12% 119mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	7.94% 0.071mg	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	3.47% 0.28mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	1.9% 0.044mg	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	1.7% 12mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	3.5% 119mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	0.36% 0.04mg	11mg per day for Men 19-50 years
Water	9.67% 358g	9.4% 348g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Carrots vs Peach nectar, canned, with sucralose, without added ascorbic acid:

• Boiled and Drained Carrots have 53.3 times more Vitamin A, 2.9 times more Vitamin B2, 7.2 times more Vitamin B3, 7.7 times more Vitamin B5, 4.1 times more Vitamin B6, 14 times more Vitamin B9, more Vitamin C, 3.6 times more Vitamin E and 11.4 times more Vitamin K than Peach nectar, canned, with sucralose, without added ascorbic acid.
• Both Boiled and Drained Carrots and Peach nectar, canned, with sucralose, without added ascorbic acid have similar amounts of Vitamin B1 per 14 oz.
• Both Boiled and Drained Carrots as well as Peach nectar, canned, with sucralose, without added ascorbic acid have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Carrots vs Peach nectar, canned, with sucralose, without added ascorbic acid:

• Boiled and Drained Carrots have 5 times more Calcium, 4.9 times more Iron, 2.5 times more Magnesium, 14.1 times more Manganese, 10 times more Phosphorus, 7.8 times more Potassium, 3.5 times more Selenium, 5.3 times more Sodium and 20 times more Zinc than Peach nectar, canned, with sucralose, without added ascorbic acid.
• Both Boiled and Drained Carrots and Peach nectar, canned, with sucralose, without added ascorbic acid have similar amounts of Copper and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Carrots have 30 times more Fiber and 7.6 times more Protein than Peach nectar, canned, with sucralose, without added ascorbic acid.
• While Peach nectar, canned, with sucralose, without added ascorbic acid contains 1.4 times more Energy, 1.4 times more Carbohydrate, 3.5 times more Sugars and 14.2 times more Fructose than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Peach nectar, canned, with sucralose, without added ascorbic acid have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.