Comparing Nutrients in 1 kilogram Canned Carrots with Salt VS Canned Papaya Nectar

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Canned Papaya Nectar	1%	2%	97%

Macro Nutrients

	Canned Carrots with Salt	Canned Papaya Nectar	Recommended Dietary Allowance
Energy	8.62% 250kcal	19.7% 570kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	1.47% 0.47g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	17.5% 0.28g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	0.41% 0.07g	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	112% 145g	130g per day for Men 19-50 years
Sugars	34.2% 25g	192% 139g	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	15.8% 6g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	3.04% 1.7g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Canned Papaya Nectar	Recommended Dietary Allowance
Vitamin A	620% 5580μg	20% 180μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	5% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	9.38% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	6.92% 0.09mg	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	5% 20μg	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	33.3% 30mg	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	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	6.67% 8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Canned Papaya Nectar	Recommended Dietary Allowance
Calcium	25% 250mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	14.4% 0.13mg	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	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	5.65% 0.13mg	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	9.1% 310mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	161% 2420mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	25% 930g	23% 850g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Carrots with Salt vs Canned Papaya Nectar:

• Drained Canned Carrots with Salt have 31 times more Vitamin A, 3 times more Vitamin B1, 7.5 times more Vitamin B2, 3.7 times more Vitamin B3, 2.5 times more Vitamin B5, 12.4 times more Vitamin B6, 4.5 times more Vitamin B9, 3.1 times more Vitamin E and 12.3 times more Vitamin K than Canned Papaya Nectar.
• Both Drained Canned Carrots with Salt and Canned Papaya Nectar have similar amounts of Vitamin C per 1 kg.
• Both Drained Canned Carrots with Salt as well as Canned Papaya Nectar have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Carrots with Salt vs Canned Papaya Nectar:

• Drained Canned Carrots with Salt have 2.5 times more Calcium, 8 times more Copper, 1.9 times more Iron, 2.7 times more Magnesium, 34.6 times more Manganese, more Phosphorus, 5.8 times more Potassium, 48.4 times more Sodium and 1.7 times more Zinc than Canned Papaya Nectar.
• Both Drained Canned Carrots with Salt and Canned Papaya Nectar have similar amounts of Water per 1 kg.
• Both Drained Canned Carrots with Salt as well as Canned Papaya Nectar have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Drained Canned Carrots with Salt have 2.5 times more Fiber and 3.8 times more Protein than Canned Papaya Nectar.
• While Canned Papaya Nectar contains 2.3 times more Energy, 2.5 times more Omega 3, 2.6 times more Carbohydrate and 5.6 times more Sugars than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt as well as Canned Papaya Nectar have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.