Comparing Nutrients in 14 ounces Puddings, tapioca, dry mix, with no added salt VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, dry mix, with no added salt	0%	0%	100%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Puddings, tapioca, dry mix, with no added salt	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	50.5% 1465kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	NA	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	NA	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	288% 374g	17% 22g	130g per day for Men 19-50 years
Sugars	NA	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	2.1% 0.79g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	0.71% 0.4g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, dry mix, with no added salt	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	0.33% 0.004mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.83% 0.024mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.099% 0.016mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.2% 0.06mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.77% 0.13mg	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	0% 0μg	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	0% 0mg	12% 10.7mg	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	19.6% 2.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, tapioca, dry mix, with no added salt	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	1.6% 16mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	12.8% 0.12mg	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	5.95% 0.48mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	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	2.27% 16mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	0.58% 20mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	64% 960mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	0.43% 16g	9.97% 369g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, tapioca, dry mix, with no added salt VS Canned Carrots with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Puddings, tapioca, dry mix, with no added salt 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 Puddings, tapioca, dry mix, with no added salt vs Canned Carrots with Salt:

• 14 oz of Drained Canned Carrots with Salt contain more Vitamin A, 5 times more Vitamin B2, 138 times more Vitamin B3, 9 times more Vitamin B5, 3.5 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, tapioca, dry mix, with no added salt.
• 14 ounces of Puddings, tapioca, dry mix, with no added salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• Both Puddings, tapioca, dry mix, with no added salt as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B1 and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Puddings, tapioca, dry mix, with no added salt vs Canned Carrots with Salt:

• 14 oz of Drained Canned Carrots with Salt contain 6.3 times more Calcium, 3.6 times more Copper, 5.3 times more Iron, 13.6 times more Manganese, 6 times more Phosphorus, 35.8 times more Potassium, 30.3 times more Sodium, 3.3 times more Zinc and 23.2 times more Water than Puddings, tapioca, dry mix, with no added salt.
• 14 ounces of Puddings, tapioca, dry mix, with no added salt lack sufficient amounts of Calcium, Iron, Manganese, Phosphorus, Potassium and Zinc
• Both Puddings, tapioca, dry mix, with no added salt as well as Drained Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Puddings, tapioca, dry mix, with no added salt have 14.8 times more Energy and 17 times more Carbohydrate than Canned Carrots with Salt.
• While 14 oz of Drained Canned Carrots with Salt contain 7.5 times more Fiber than Puddings, tapioca, dry mix, with no added salt.
• 14 ounces of Puddings, tapioca, dry mix, with no added salt provide inadequate amounts of Fiber
• 14 ounces of Canned Carrots with Salt provide inadequate amounts of Energy
• Both Puddings, tapioca, dry mix, with no added salt as well as Drained Canned Carrots with Salt provide inadequate amounts of Protein in 14 ounces.