Comparing Nutrients in 14 ounces Nance, canned, syrup, drained VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Nance, canned, syrup, drained	2%	11%	87%
Carrots	8%	5%	87%

Macro Nutrients

	Nance, canned, syrup, drained	Carrots	Recommended Dietary Allowance
Energy	13% 377kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	5.24% 5.1g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	NA	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	NA	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	NA	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.6% 90g	29.2% 38g	130g per day for Men 19-50 years
Sugars	85.7% 62g	26% 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	44.8% 32.5g	3% 2.2g	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	% 29.4g	% 2.34g	g per day for Men 19-50 years
Sucrose	% 0.28g	% 14.2g	g per day for Men 19-50 years
Fiber	73% 27.8g	29.2% 11g	38g per day for Men 19-50 years
Protein	3.97% 2.22g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Nance, canned, syrup, drained	Carrots	Recommended Dietary Allowance
Vitamin A	NA	368% 3314μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.44% 1.2mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	42% 0.55mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	29.4% 8.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	19% 75.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	47.6% 43mg	26% 23.4mg	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	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	43.7% 52.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nance, canned, syrup, drained	Carrots	Recommended Dietary Allowance
Calcium	16.7% 167mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	23.4% 0.21mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.32% 12.7μg	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	18.4% 1.47mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	29.7% 0.68mg	24.7% 0.57mg	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	3.97% 27.8mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	22.6% 770mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	NA	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	18.3% 274mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	8.03% 297g	9.47% 350g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Nance, canned, syrup, drained vs Carrots:

• Nance, canned, syrup, drained has 1.8 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 4.4 times more Vitamin B1, 2.9 times more Vitamin B2, 3.3 times more Vitamin B3 and 9.2 times more Vitamin B6 than Nance, canned, syrup, drained.

Comparing minerals per 14 ounces for Nance, canned, syrup, drained vs Carrots:

• Nance, canned, syrup, drained has 1.3 times more Calcium, 1.2 times more Iron, 1.3 times more Magnesium and 1.2 times more Manganese than Raw Carrots.
• While Raw Carrots contain 5 times more Phosphorus, 1.6 times more Potassium, 8.6 times more Sodium and 4 times more Zinc than Nance, canned, syrup, drained.
• Both Nance, canned, syrup, drained and Raw Carrots have similar amounts of Copper and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Nance, canned, syrup, drained has 2.3 times more Energy, 5.3 times more Fat, 2.4 times more Carbohydrate, 3.3 times more Sugars, 14.9 times more Fructose and 2.5 times more Fiber than Raw Carrots.
• While Raw Carrots contain 1.7 times more Protein than Nance, canned, syrup, drained.
• Both Nance, canned, syrup, drained as well as Raw Carrots have insufficient amounts of Glucose and Sucrose in 14 oz.