Comparing Nutrients in 14 ounces Rowal VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Rowal	7%	15%	78%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Rowal	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	15% 441kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	8.2% 7.94g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	3.04% 0.97g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	NA	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	NA	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	77% 56g	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	2.74% 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	% 4.37g	NA	g per day for Men 19-50 years
Sucrose	% 49.6g	NA	g per day for Men 19-50 years
Fiber	64.8% 24.6g	19% 7.14g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Rowal	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	8.38% 75.4μg	270% 2433μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	7.94% 31.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	114% 102mg	8.8% 7.94mg	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	19.3% 2.9mg	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

	Rowal	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	467% 4.2mg	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	109% 8.73mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	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	29.5% 206mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	15.3% 520mg	20% 687mg	3400mg per day for Men 19-50 years
Selenium	NA	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	63.5% 953mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	7.66% 283g	9.97% 369g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Rowal vs Canned Carrots with Liquids and Salt:

• Raw Rowal has 12.9 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 32.3 times more Vitamin A than Raw Rowal.

Comparing minerals per 14 ounces for Rowal vs Canned Carrots with Liquids and Salt:

• Raw Rowal has 10.3 times more Copper, 4.2 times more Iron, 3.6 times more Magnesium, 2.6 times more Phosphorus and 1.5 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2.1 times more Calcium, 2.9 times more Manganese, 1.3 times more Potassium, 60 times more Sodium and 1.3 times more Water than Raw Rowal.

Comparison of macro-nutrients per 14 ounces:

• Raw Rowal has 4.8 times more Energy, 14.3 times more Fat, 4.5 times more Carbohydrate, 5.7 times more Sugars, 3.4 times more Fiber and 4 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Raw Rowal as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Glucose and Sucrose in 14 oz.