Comparing Nutrients in 1 kilogram Canned Carrots with Salt VS Fruit syrup

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Fruit syrup	0%	0%	100%

Macro Nutrients

	Canned Carrots with Salt	Fruit syrup	Recommended Dietary Allowance
Energy	8.62% 250kcal	118% 3410kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	0% 0g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.6% 55.4g	655% 851g	130g per day for Men 19-50 years
Sugars	34.2% 25g	731% 530g	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	39.5% 15g	2.63% 1g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Fruit syrup	Recommended Dietary Allowance
Vitamin A	620% 5580μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	27.5% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	9.23% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	0.75% 0.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	2% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	0.77% 0.01mg	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	22.5% 90μg	0% 0μg	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	30% 27mg	17.8% 16mg	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	49.3% 7.4mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Fruit syrup	Recommended Dietary Allowance
Calcium	25% 250mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	20% 0.18mg	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	80% 6.4mg	5% 0.4mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	26.5% 0.61mg	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	34.3% 240mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	2.06% 70mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	161% 2420mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	25% 930g	4% 147g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Fruit syrup per 1 kg

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

Lets compare vitamin content per 1 kilogram of Canned Carrots with Salt vs Fruit syrup:

• 1 kilogram of Canned Carrots with Salt has more Vitamin A, 2.5 times more Vitamin B2, 46 times more Vitamin B3, 13.5 times more Vitamin B5, 112 times more Vitamin B6, more Vitamin B9, 1.7 times more Vitamin C, 74 times more Vitamin E and 98 times more Vitamin K than Fruit syrup.
• While 1 kg of Fruit syrup contains 1.8 times more Vitamin B1 than Drained Canned Carrots with Salt.
• 1 kilogram of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 1 kilogram of Fruit syrup have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Drained Canned Carrots with Salt as well as Fruit syrup have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Carrots with Salt vs Fruit syrup:

• 1 kilogram of Canned Carrots with Salt has 3.1 times more Calcium, 5.8 times more Copper, 16 times more Iron, 7.4 times more Manganese, more Phosphorus, 25.6 times more Potassium, more Sodium and 6.3 times more Water than Fruit syrup.
• Both Canned Carrots with Salt and Fruit syrup contain similar levels of Zinc per one kilogram.
• 1 kilogram of Fruit syrup lack sufficient amounts of Calcium, Copper, Iron, Phosphorus and Potassium
• Both Drained Canned Carrots with Salt as well as Fruit syrup lack sufficient amounts of Magnesium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Carrots with Salt has 15 times more Fiber than Fruit syrup.
• While 1 kg of Fruit syrup contains 13.6 times more Energy, 15.4 times more Carbohydrate and 21.4 times more Sugars than Drained Canned Carrots with Salt.
• 1 kilogram of Canned Carrots with Salt provide inadequate amounts of Energy
• 1 kilogram of Fruit syrup provide inadequate amounts of Fiber
• Both Drained Canned Carrots with Salt as well as Fruit syrup provide inadequate amounts of Omega 3, Omega 6 and Protein in one kilogram.