Comparing Nutrients in 14 ounces Passion-fruit, Purple VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Passion-fruit, Purple	8%	6%	86%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Passion-fruit, Purple	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	13.3% 385kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	2.86% 2.78g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	9.57% 1.63g	1.84% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.4% 93g	17% 22g	130g per day for Men 19-50 years
Sugars	61.3% 44.5g	13.6% 9.84g	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	109% 41.3g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	15.6% 8.73g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Passion-fruit, Purple	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	28.2% 254μg	246% 2215μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.7% 0.52mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.2% 5.95mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	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	14% 55.6μg	8.93% 35.7μg	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	132% 119mg	12% 10.7mg	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	0.53% 0.079mg	19.6% 2.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Passion-fruit, Purple	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	46% 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	79.4% 6.35mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	7.56% 31.8mg	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	38.6% 270mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	40.6% 1381mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	64% 960mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	7.82% 289g	9.97% 369g	3700g per day for Men 19-50 years

Nutrient Comparison: Passion-fruit, Purple VS Canned Carrots with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Passion-fruit, Purple versus 14 oz of Canned Carrots with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Passion-fruit, Purple vs Canned Carrots with Salt:

• 14 ounces of Passion-fruit, Purple have 4.3 times more Vitamin B2, 2.7 times more Vitamin B3, 1.6 times more Vitamin B9 and 11.1 times more Vitamin C than Canned Carrots with Salt.
• While 14 oz of Drained Canned Carrots with Salt contain 8.7 times more Vitamin A, 37 times more Vitamin E and 14 times more Vitamin K than Raw Passion-fruit, Purple.
• Both Passion-fruit, Purple and Canned Carrots with Salt provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Passion-fruit, Purple have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Passion-fruit, Purple as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Passion-fruit, Purple vs Canned Carrots with Salt:

• 14 ounces of Passion-fruit, Purple have 2.5 times more Iron, 3.6 times more Magnesium, 2.8 times more Phosphorus and 1.9 times more Potassium than Canned Carrots with Salt.
• While 14 oz of Drained Canned Carrots with Salt contain 2.1 times more Calcium, 8.6 times more Sodium, 2.6 times more Zinc and 1.3 times more Water than Raw Passion-fruit, Purple.
• Both Passion-fruit, Purple and Canned Carrots with Salt contain similar levels of Copper per 14 ounces.
• 14 ounces of Passion-fruit, Purple lack sufficient amounts of Calcium and Zinc
• 14 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Raw Passion-fruit, Purple as well as Drained Canned Carrots with Salt lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Passion-fruit, Purple have 3.9 times more Energy, 5.2 times more Omega 6, 4.2 times more Carbohydrate, 4.5 times more Sugars, 6.9 times more Fiber and 3.4 times more Protein than Canned Carrots with Salt.
• 14 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Passion-fruit, Purple as well as Drained Canned Carrots with Salt provide inadequate amounts of Omega 3 in 14 ounces.