Comparing Nutrients in 14 ounces Boiled Carrots VS Canned Mixed Vegetables

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Canned Mixed Vegetables	21%	5%	74%

Macro Nutrients

	Boiled Carrots	Canned Mixed Vegetables	Recommended Dietary Allowance
Energy	4.8% 139kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	2.03% 0.35g	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	28.3% 36.8g	130g per day for Men 19-50 years
Sugars	19% 13.7g	13% 9.57g	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	31.3% 12g	38g per day for Men 19-50 years
Protein	5.4% 3g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Canned Mixed Vegetables	Recommended Dietary Allowance
Vitamin A	376% 3382μg	257% 2314μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	24% 0.31mg	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	24% 95μg	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	22% 20mg	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	60% 72.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Canned Mixed Vegetables	Recommended Dietary Allowance
Calcium	12% 119mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	32% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	4.7% 189μg	3.67% 147μg	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	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	98% 2.25mg	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	24% 167mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	56.6% 849mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	9.67% 358g	9.33% 345g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Canned Mixed Vegetables per 14 oz

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

Lets compare vitamin content per 14 ounces of Boiled Carrots vs Canned Mixed Vegetables:

• 14 ounces of Boiled Carrots have 1.5 times more Vitamin A, 1.4 times more Vitamin B1, 1.6 times more Vitamin B5, 1.9 times more Vitamin B6 and 3.6 times more Vitamin E than Canned Mixed Vegetables.
• While 14 oz of Canned Mixed Vegetables, Solids contain 1.7 times more Vitamin B9, 1.4 times more Vitamin C and 1.3 times more Vitamin K than Boiled and Drained Carrots.
• Both Boiled Carrots and Canned Mixed Vegetables provide similar amounts of Vitamin B2 and Vitamin B3 per 14 ounces.
• 14 ounces of Canned Mixed Vegetables have insufficient amounts of Vitamin E
• Both Boiled and Drained Carrots as well as Canned Mixed Vegetables, Solids have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Carrots vs Canned Mixed Vegetables:

• 14 oz of Canned Mixed Vegetables, Solids contain 4.3 times more Copper, 3.1 times more Iron, 1.6 times more Magnesium, 3.7 times more Manganese, 1.4 times more Phosphorus, 3.7 times more Sodium and 2.1 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and Canned Mixed Vegetables contain similar levels of Calcium, Potassium and Water per 14 ounces.
• 14 ounces of Boiled Carrots lack sufficient amounts of Copper and Zinc
• Both Boiled and Drained Carrots as well as Canned Mixed Vegetables, Solids lack sufficient amounts of Fluoride and Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Carrots have 1.4 times more Sugars than Canned Mixed Vegetables.
• While 14 oz of Canned Mixed Vegetables, Solids contain 32 times more Omega 3 and 3.4 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and Canned Mixed Vegetables offer comparable quantities of Carbohydrate and Fiber per 14 ounces.
• 14 ounces of Boiled Carrots provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Carrots as well as Canned Mixed Vegetables, Solids provide inadequate amounts of Energy and Omega 6 in 14 ounces.