Comparing Nutrients in 14 ounces Carrots VS Peaches, canned, water pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Peaches, canned, water pack, solids and liquids	7%	2%	91%

Macro Nutrients

	Carrots	Peaches, canned, water pack, solids and liquids	Recommended Dietary Allowance
Energy	5.6% 163kcal	3.3% 95kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.074% 0.024g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.2% 38g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	26% 19g	26.3% 19g	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	3% 2.2g	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	% 2.34g	NA	g per day for Men 19-50 years
Sucrose	% 14.2g	NA	g per day for Men 19-50 years
Fiber	29.2% 11g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	3.1% 1.75g	56g per day for Men 19-50 years

Vitamins

	Carrots	Peaches, canned, water pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	368% 3314μg	12% 107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	13% 2.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	3.97% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	29.4% 8.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 75.4μg	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	26% 23.4mg	12.8% 11.5mg	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	17.5% 2.6mg	13% 1.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.7% 52.4μg	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Peaches, canned, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	13% 131mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	24% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	0.32% 12.7μg	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	15% 1.2mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	8.3% 0.19mg	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	20% 139mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	11.6% 393mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	18.3% 274mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	9.47% 350g	10% 370g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Carrots vs Peaches, canned, water pack, solids and liquids:

• Raw Carrots have 30.9 times more Vitamin A, 7.3 times more Vitamin B1, 3.1 times more Vitamin B2, 1.9 times more Vitamin B3, 5.5 times more Vitamin B5, 7.3 times more Vitamin B6, 6.3 times more Vitamin B9, 2 times more Vitamin C, 1.3 times more Vitamin E and 7.8 times more Vitamin K than Peaches, canned, water pack, solids and liquids.
• Both Raw Carrots as well as Peaches, canned, water pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Carrots vs Peaches, canned, water pack, solids and liquids:

• Raw Carrots have 16.5 times more Calcium, 2.4 times more Magnesium, 3 times more Manganese, 3.5 times more Phosphorus, 3.2 times more Potassium, 23 times more Sodium and 2.7 times more Zinc than Peaches, canned, water pack, solids and liquids.
• Both Raw Carrots and Peaches, canned, water pack, solids and liquids have similar amounts of Copper, Iron and Water per 14 oz.
• Both Raw Carrots as well as Peaches, canned, water pack, solids and liquids have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Carrots have 1.7 times more Energy, 1.6 times more Carbohydrate, 2.2 times more Fiber and 2.1 times more Protein than Peaches, canned, water pack, solids and liquids.
• Both Raw Carrots and Peaches, canned, water pack, solids and liquids have similar amounts of Sugars per 14 oz.
• Both Raw Carrots as well as Peaches, canned, water pack, solids and liquids have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.