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

Macros Ratio

	Protein	Fat	Carbs
Groundcherries	13%	11%	76%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Groundcherries	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	7.25% 210kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	2.86% 2.78g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	NA	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	NA	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	NA	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	34% 44.5g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	19% 7.14g	38g per day for Men 19-50 years
Protein	13.5% 7.54g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Groundcherries	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	16% 143μg	270% 2433μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.4% 0.44mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.5% 11mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	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	48.5% 43.7mg	8.8% 7.94mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Groundcherries	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	NA	45.4% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	49.6% 3.97mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	NA	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	NA	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	22.7% 159mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	NA	20% 687mg	3400mg per day for Men 19-50 years
Selenium	NA	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	NA	63.5% 953mg	1500mg per day for Men 19-50 years
Zinc	NA	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	9.16% 339g	9.97% 369g	3700g per day for Men 19-50 years

Nutrient Comparison: Groundcherries VS Canned Carrots with Liquids and Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Groundcherries versus 14 oz of Canned Carrots with Liquids and Salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Groundcherries have 5.8 times more Vitamin B1, 1.5 times more Vitamin B2, 6.7 times more Vitamin B3 and 5.5 times more Vitamin C than Canned Carrots with Liquids and Salt.
• While 14 oz of Canned Carrots Solids and Liquids with Salt contain 17 times more Vitamin A than Raw Groundcherries.
• 14 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Raw Groundcherries as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 in 14 ounces.

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

• 14 ounces of Groundcherries have 1.9 times more Iron and 2 times more Phosphorus than Canned Carrots with Liquids and Salt.
• While 14 oz of Canned Carrots Solids and Liquids with Salt contain 3.4 times more Calcium than Raw Groundcherries.
• Both Groundcherries and Canned Carrots with Liquids and Salt contain similar levels of Water per 14 ounces.
• 14 ounces of Groundcherries lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Groundcherries have 2.1 times more Carbohydrate and 3.3 times more Protein than Canned Carrots with Liquids and Salt.
• 14 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Protein
• Both Raw Groundcherries as well as Canned Carrots Solids and Liquids with Salt provide inadequate amounts of Energy in 14 ounces.