Comparing Nutrients in 1 kilogram Gala Apples VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Gala Apples	2%	2%	96%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Gala Apples	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	19.7% 570kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	NA	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	NA	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	NA	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 137g	41.3% 53.7g	130g per day for Men 19-50 years
Sugars	143% 104g	34% 24.6g	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	81.8% 59.3g	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	% 16.6g	NA	g per day for Men 19-50 years
Sucrose	% 28g	NA	g per day for Men 19-50 years
Fiber	60.5% 23g	47.4% 18g	38g per day for Men 19-50 years
Protein	4.46% 2.5g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Gala Apples	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	681% 6130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.7% 0.75mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.7% 0.49mg	86% 1.12mg	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	7.5% 30μg	20% 80μg	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	NA	22.2% 20mg	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	12% 1.8mg	48.7% 7.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Gala Apples	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	7% 70mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	23.3% 0.21mg	114% 1.03mg	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	15% 1.2mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	196% 4.5mg	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	15.7% 110mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	23% 858g	25% 930g	3700g per day for Men 19-50 years

Nutrient Comparison: Gala Apples VS Canned Carrots with Liquids and Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Gala Apples versus 1 kg of Canned Carrots with Liquids and Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Gala Apples vs Canned Carrots with Liquids and Salt:

• 1 kg of Canned Carrots Solids and Liquids with Salt contains 613 times more Vitamin A, 5.6 times more Vitamin B3, 2.5 times more Vitamin B5, 2.3 times more Vitamin B6, 2.7 times more Vitamin B9, 4.1 times more Vitamin E and 7.5 times more Vitamin K than Raw Gala Apples with skin.
• Both Gala Apples and Canned Carrots with Liquids and Salt provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Gala Apples have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin E and Vitamin K
• Both Raw Gala Apples with skin as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B1 in one kilogram.

Comparing minerals per 1 kilogram for Gala Apples vs Canned Carrots with Liquids and Salt:

• 1 kg of Canned Carrots Solids and Liquids with Salt contains 4.4 times more Calcium, 4.9 times more Copper, 4.3 times more Iron, 1.8 times more Magnesium, 12.2 times more Manganese, 1.8 times more Phosphorus, 1.6 times more Potassium, 240 times more Sodium and 5.8 times more Zinc than Raw Gala Apples with skin.
• Both Gala Apples and Canned Carrots with Liquids and Salt contain similar levels of Water per one kilogram.
• 1 kilogram of Gala Apples lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus and Zinc
• Both Raw Gala Apples with skin as well as Canned Carrots Solids and Liquids with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Gala Apples has 2.5 times more Carbohydrate, 4.2 times more Sugars and 1.3 times more Fiber than Canned Carrots with Liquids and Salt.
• Both Raw Gala Apples with skin as well as Canned Carrots Solids and Liquids with Salt provide inadequate amounts of Energy and Protein in one kilogram.