Comparing Nutrients in 1 kilogram Canned Carrots with Salt VS Plums

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Plums	5%	5%	90%

Macro Nutrients

	Canned Carrots with Salt	Plums	Recommended Dietary Allowance
Energy	8.62% 250kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	0.53% 0.17g	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	2.6% 0.44g	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	88% 114g	130g per day for Men 19-50 years
Sugars	34.2% 25g	137% 99g	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	42.3% 30.7g	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	% 50.7g	g per day for Men 19-50 years
Sucrose	NA	% 15.7g	g per day for Men 19-50 years
Fiber	39.5% 15g	37% 14g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Plums	Recommended Dietary Allowance
Vitamin A	620% 5580μg	19% 170μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	23.3% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	26% 4.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	22.3% 0.29mg	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	12.5% 50μg	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	106% 95mg	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	17.3% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	53.3% 64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Plums	Recommended Dietary Allowance
Calcium	25% 250mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	63.3% 0.57mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.5% 20μg	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	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	22.6% 0.52mg	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	23% 160mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	46% 1570mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	0% 0μg	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	9.1% 1mg	11mg per day for Men 19-50 years
Water	25% 930g	23.6% 872g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Plums per 1 kg

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

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

• 1 kilogram of Canned Carrots with Salt has 32.8 times more Vitamin A, 1.3 times more Vitamin B3, 3.9 times more Vitamin B6, 1.8 times more Vitamin B9, 2.8 times more Vitamin E and 1.5 times more Vitamin K than Plums.
• While 1 kg of Raw Plums contains 1.6 times more Vitamin B1 and 3.5 times more Vitamin C than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Plums provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 1 kilogram of Plums have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin E
• Both Drained Canned Carrots with Salt as well as Raw Plums have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Canned Carrots with Salt has 4.2 times more Calcium, 1.8 times more Copper, 3.8 times more Iron, 8.7 times more Manganese, 1.5 times more Phosphorus, more Sodium and 2.6 times more Zinc than Plums.
• Both Canned Carrots with Salt and Plums contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Plums lack sufficient amounts of Calcium and Zinc
• Both Drained Canned Carrots with Salt as well as Raw Plums lack sufficient amounts of Magnesium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Plums contains 2.1 times more Carbohydrate and 4 times more Sugars than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Plums offer comparable quantities of Fiber per one kilogram.
• Both Drained Canned Carrots with Salt as well as Raw Plums provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.