Comparing Nutrients in 1 kilogram Canned Carrots with Salt VS Dark Raisins

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Dark Raisins	4%	1%	95%

Macro Nutrients

	Canned Carrots with Salt	Dark Raisins	Recommended Dietary Allowance
Energy	8.62% 250kcal	103% 2990kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	2.94% 0.94g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	8.75% 0.14g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	2.3% 0.39g	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	610% 793g	130g per day for Men 19-50 years
Sugars	34.2% 25g	899% 652g	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	479% 347g	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	% 305g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	39.5% 15g	118% 45g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Dark Raisins	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	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	96% 1.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	48% 7.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	134% 1.74mg	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	25.6% 23mg	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	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Dark Raisins	Recommended Dietary Allowance
Calcium	25% 250mg	62% 620mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	302% 2.72mg	0.9mg per day for Men 19-50 years
Fluoride	NA	58.5% 2339μg	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	224% 18mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	85.7% 360mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	122% 2.8mg	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	34.3% 240mg	140% 980mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	219% 7440mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	161% 2420mg	17.3% 260mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	25% 930g	4.18% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Dark Raisins per 1 kg

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

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

• 1 kilogram of Canned Carrots with Salt has more Vitamin A, 1.8 times more Vitamin B9, 6.2 times more Vitamin E and 2.8 times more Vitamin K than Dark Raisins.
• While 1 kg of Dark Seedless Raisins contains 5.9 times more Vitamin B1, 4.2 times more Vitamin B2, 1.4 times more Vitamin B3 and 1.6 times more Vitamin B6 than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Dark Raisins provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 1 kilogram of Dark Raisins have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin E
• Both Drained Canned Carrots with Salt as well as Dark Seedless Raisins have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Canned Carrots with Salt has 1.6 times more Manganese, 9.3 times more Sodium and 6 times more Water than Dark Raisins.
• While 1 kg of Dark Seedless Raisins contains 2.5 times more Calcium, 2.6 times more Copper, 2.8 times more Iron, 4.5 times more Magnesium, 4.1 times more Phosphorus, 4.2 times more Potassium and 1.4 times more Zinc than Drained Canned Carrots with Salt.
• 1 kilogram of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Drained Canned Carrots with Salt as well as Dark Seedless Raisins lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dark Seedless Raisins contains 12 times more Energy, 14.3 times more Carbohydrate, 26.3 times more Sugars, 3 times more Fiber and 5.2 times more Protein than Drained Canned Carrots with Salt.
• 1 kilogram of Canned Carrots with Salt provide inadequate amounts of Energy and Protein
• Both Drained Canned Carrots with Salt as well as Dark Seedless Raisins provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.