Comparing Nutrients in 14 ounces Pickles, cucumber, dill, reduced sodium VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Pickles, cucumber, dill, reduced sodium	14%	19%	67%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Pickles, cucumber, dill, reduced sodium	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	1.64% 47.6kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	17.4% 0.28g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.21g	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	7.36% 9.57g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	5.86% 4.25g	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	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	% 2.06g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	19% 7.14g	38g per day for Men 19-50 years
Protein	3.54% 2g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Pickles, cucumber, dill, reduced sodium	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	270% 2433μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.7% 0.43mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	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	7.94% 31.8μg	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	10% 9.13mg	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	0.79% 0.12mg	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	57.2% 68.7μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pickles, cucumber, dill, reduced sodium	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	22.6% 226mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	12.3% 0.11mg	45.4% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	3% 119μg	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	13% 1.03mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	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	9.07% 63.5mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	13.7% 464mg	20% 687mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	63.5% 953mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	10% 374g	9.97% 369g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Pickles, cucumber, dill, reduced sodium vs Canned Carrots with Liquids and Salt:

• Pickles, cucumber, dill, reduced sodium have 2.4 times more Vitamin B1, 2.1 times more Vitamin B2, 1.4 times more Vitamin B5 and 1.8 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 102.2 times more Vitamin A, 3.9 times more Vitamin B3, 3.2 times more Vitamin B6 and 24.3 times more Vitamin E than Pickles, cucumber, dill, reduced sodium.
• Both Pickles, cucumber, dill, reduced sodium and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B9 and Vitamin C per 14 oz.
• Both Pickles, cucumber, dill, reduced sodium as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Pickles, cucumber, dill, reduced sodium vs Canned Carrots with Liquids and Salt:

• Pickles, cucumber, dill, reduced sodium have 1.8 times more Calcium than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 3.7 times more Copper, 2 times more Iron, 1.3 times more Magnesium, 7.3 times more Manganese, 1.5 times more Potassium, 13.3 times more Sodium and 2.9 times more Zinc than Pickles, cucumber, dill, reduced sodium.
• Both Pickles, cucumber, dill, reduced sodium and Canned Carrots Solids and Liquids with Salt have similar amounts of Phosphorus and Water per 14 oz.
• Both Pickles, cucumber, dill, reduced sodium as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Pickles, cucumber, dill, reduced sodium have 8.8 times more Omega 3 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2.2 times more Carbohydrate, 2.3 times more Sugars and 1.8 times more Fiber than Pickles, cucumber, dill, reduced sodium.
• Both Pickles, cucumber, dill, reduced sodium and Canned Carrots Solids and Liquids with Salt have similar amounts of Protein per 14 oz.
• Both Pickles, cucumber, dill, reduced sodium as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.