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

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, ready-to-eat, fat free	6%	3%	91%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Puddings, tapioca, ready-to-eat, fat free	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	13% 373kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	0% 0g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.047% 0.008g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	1.37% 3.97mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.6g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	77.6% 56.3g	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	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	0% 0g	19% 7.14g	38g per day for Men 19-50 years
Protein	10.2% 5.7g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, ready-to-eat, fat free	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	270% 2433μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.3% 0.052mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.4% 0.12mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	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% 7.94μg	7.94% 31.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	51.3% 1.23μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.32% 1.2mg	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	0.26% 0.04mg	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, tapioca, ready-to-eat, fat free	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	20.6% 206mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	45.4% 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	5.46% 0.44mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	1.9% 0.044mg	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	37.4% 262mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	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	49.5% 742mg	63.5% 953mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	8.18% 303g	9.97% 369g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, tapioca, ready-to-eat, fat free VS Canned Carrots with Liquids and Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Puddings, tapioca, ready-to-eat, fat free versus 14 oz of Canned Carrots with Liquids and Salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Puddings, tapioca, ready-to-eat, fat free have 2.8 times more Vitamin B2 and more Vitamin B12 than Canned Carrots with Liquids and Salt.
• While 14 oz of Canned Carrots Solids and Liquids with Salt contain more Vitamin A, 4.2 times more Vitamin B3, 4.6 times more Vitamin B5, 5.6 times more Vitamin B6, 4 times more Vitamin B9, 6.7 times more Vitamin C, 73 times more Vitamin E and more Vitamin K than Puddings, tapioca, ready-to-eat, fat free.
• 14 ounces of Puddings, tapioca, ready-to-eat, fat free have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• 14 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B12
• Both Puddings, tapioca, ready-to-eat, fat free as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B1 and Vitamin D in 14 ounces.

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

• 14 ounces of Puddings, tapioca, ready-to-eat, fat free have 1.7 times more Calcium and 3.3 times more Phosphorus than Canned Carrots with Liquids and Salt.
• While 14 oz of Canned Carrots Solids and Liquids with Salt contain 5.7 times more Copper, 4.7 times more Iron, 1.8 times more Magnesium, 40.9 times more Manganese, 2.5 times more Potassium, 1.3 times more Sodium and 1.7 times more Zinc than Puddings, tapioca, ready-to-eat, fat free.
• Both Puddings, tapioca, ready-to-eat, fat free and Canned Carrots with Liquids and Salt contain similar levels of Water per 14 ounces.
• 14 ounces of Puddings, tapioca, ready-to-eat, fat free lack sufficient amounts of Copper, Iron, Magnesium, Manganese and Zinc
• Both Puddings, tapioca, ready-to-eat, fat free as well as Canned Carrots Solids and Liquids with Salt lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Puddings, tapioca, ready-to-eat, fat free have 4.1 times more Energy, 4 times more Carbohydrate, 5.8 times more Sugars and 2.5 times more Protein than Canned Carrots with Liquids and Salt.
• While 14 oz of Canned Carrots Solids and Liquids with Salt contain more Fiber than Puddings, tapioca, ready-to-eat, fat free.
• 14 ounces of Puddings, tapioca, ready-to-eat, fat free provide inadequate amounts of Fiber
• 14 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy and Protein
• Both Puddings, tapioca, ready-to-eat, fat free as well as Canned Carrots Solids and Liquids with Salt provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.