Comparing Nutrients in 14 ounces Puddings, chocolate, ready-to-eat, fat free VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, ready-to-eat, fat free	8%	3%	89%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Puddings, chocolate, ready-to-eat, fat free	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	12.7% 369kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	1.84% 0.31g	17g per day for Men 19-50 years
Cholesterol	1.37% 3.97mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.7% 83g	17% 22g	130g per day for Men 19-50 years
Sugars	86.2% 62.5g	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	3.13% 1.2g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	13.7% 7.66g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, ready-to-eat, fat free	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	246% 2215μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.16% 0.35mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	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	2.98% 12μg	8.93% 35.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	25% 0.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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% 0mg	19.6% 2.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, ready-to-eat, fat free	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	15.5% 155mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	36.6% 0.33mg	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	84% 6.7mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	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	30.6% 214mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	24.3% 826mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	40.7% 611mg	64% 960mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	8.18% 303g	9.97% 369g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Puddings, chocolate, ready-to-eat, fat free vs Canned Carrots with Salt:

• Puddings, chocolate, ready-to-eat, fat free have 2.5 times more Vitamin B2 and more Vitamin B12 than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain more Vitamin A, 6.3 times more Vitamin B3, 7 times more Vitamin B6, 3 times more Vitamin B9, more Vitamin C, more Vitamin E and 98 times more Vitamin K than Puddings, chocolate, ready-to-eat, fat free.
• Both Puddings, chocolate, ready-to-eat, fat free and Drained Canned Carrots with Salt have similar amounts of Vitamin B1 and Vitamin B5 per 14 oz.
• Both Puddings, chocolate, ready-to-eat, fat free as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Puddings, chocolate, ready-to-eat, fat free vs Canned Carrots with Salt:

• Puddings, chocolate, ready-to-eat, fat free have 1.6 times more Calcium, 2.6 times more Iron, 1.9 times more Magnesium, 2.3 times more Phosphorus and 4 times more Selenium than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 1.3 times more Copper, 5.8 times more Manganese and 1.6 times more Sodium than Puddings, chocolate, ready-to-eat, fat free.
• Both Puddings, chocolate, ready-to-eat, fat free and Drained Canned Carrots with Salt have similar amounts of Potassium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Puddings, chocolate, ready-to-eat, fat free have 3.7 times more Energy, 3.8 times more Carbohydrate, 6.4 times more Sugars and 3 times more Protein than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 5 times more Fiber than Puddings, chocolate, ready-to-eat, fat free.
• Both Puddings, chocolate, ready-to-eat, fat free as well as Drained Canned Carrots with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.