Comparing Nutrients in 14 ounces Jams, preserves, marmalades, sweetened with fruit juice VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Jams, preserves, marmalades, sweetened with fruit juice	0%	0%	100%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Jams, preserves, marmalades, sweetened with fruit juice	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	29% 841kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	0% 0g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	162% 210g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	230% 167g	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	9.4% 3.57g	19% 7.14g	38g per day for Men 19-50 years
Protein	0% 0g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Jams, preserves, marmalades, sweetened with fruit juice	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	270% 2433μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.26% 0.11mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.04% 0.81mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.05% 0.2mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.66% 0.048mg	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	6.95% 27.8μg	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	80% 72mg	8.8% 7.94mg	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	3.44% 0.52mg	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jams, preserves, marmalades, sweetened with fruit juice	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	13.7% 0.12mg	45.4% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	27.3% 0.63mg	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	3.4% 24mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	7.6% 258mg	20% 687mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	63.5% 953mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	5.02% 186g	9.97% 369g	3700g per day for Men 19-50 years

Nutrient Comparison: Jams, preserves, marmalades, sweetened with fruit juice VS Canned Carrots with Liquids and Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Jams, preserves, marmalades, sweetened with fruit juice 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 Jams, preserves, marmalades, sweetened with fruit juice vs Canned Carrots with Liquids and Salt:

• 14 ounces of Jams, preserves, marmalades, sweetened with fruit juice have 1.5 times more Vitamin B1 and 9.1 times more Vitamin C than Canned Carrots with Liquids and Salt.
• While 14 oz of Canned Carrots Solids and Liquids with Salt contain 613 times more Vitamin A, 2.1 times more Vitamin B3, 2.7 times more Vitamin B5, 9.3 times more Vitamin B6, 5.6 times more Vitamin E and 9.8 times more Vitamin K than Jams, preserves, marmalades, sweetened with fruit juice.
• 14 ounces of Jams, preserves, marmalades, sweetened with fruit juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• 14 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Jams, preserves, marmalades, sweetened with fruit juice as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Jams, preserves, marmalades, sweetened with fruit juice vs Canned Carrots with Liquids and Salt:

• 14 oz of Canned Carrots Solids and Liquids with Salt contain 2.8 times more Calcium, 3.3 times more Copper, 1.5 times more Iron, 1.8 times more Magnesium, 2.8 times more Manganese, 3.3 times more Phosphorus, 2.7 times more Potassium, more Sodium, 1.5 times more Zinc and 2 times more Water than Jams, preserves, marmalades, sweetened with fruit juice.
• 14 ounces of Jams, preserves, marmalades, sweetened with fruit juice lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc
• Both Jams, preserves, marmalades, sweetened with fruit juice as well as Canned Carrots Solids and Liquids with Salt lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Jams, preserves, marmalades, sweetened with fruit juice have 9.2 times more Energy, 9.9 times more Carbohydrate and 17.1 times more Sugars than Canned Carrots with Liquids and Salt.
• While 14 oz of Canned Carrots Solids and Liquids with Salt contain 2 times more Fiber than Jams, preserves, marmalades, sweetened with fruit juice.
• 14 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy
• Both Jams, preserves, marmalades, sweetened with fruit juice as well as Canned Carrots Solids and Liquids with Salt provide inadequate amounts of Omega 3, Omega 6 and Protein in 14 ounces.