Comparing Nutrients in 1 kilogram Canned Carrots with Salt VS Raspberries

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Raspberries	8%	10%	82%

Macro Nutrients

	Canned Carrots with Salt	Raspberries	Recommended Dietary Allowance
Energy	8.62% 250kcal	18% 520kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	6.7% 6.5g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	0.59% 0.19g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	78.8% 1.26g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	14.6% 2.5g	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	92% 119g	130g per day for Men 19-50 years
Sugars	34.2% 25g	61% 44.2g	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	32.4% 23.5g	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	% 18.6g	g per day for Men 19-50 years
Sucrose	NA	% 2g	g per day for Men 19-50 years
Fiber	39.5% 15g	171% 65g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Raspberries	Recommended Dietary Allowance
Vitamin A	620% 5580μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	37.4% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	65.8% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	114% 34.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22.5% 90μg	52.5% 210μg	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	291% 262mg	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	58% 8.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	65% 78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Raspberries	Recommended Dietary Allowance
Calcium	25% 250mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	100% 0.9mg	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	86.3% 6.9mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	291% 6.7mg	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	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	44.4% 1510mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	161% 2420mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	38% 4.2mg	11mg per day for Men 19-50 years
Water	25% 930g	23% 858g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Canned Carrots with Salt has 279 times more Vitamin A, 2 times more Vitamin B6 and 1.3 times more Vitamin K than Raspberries.
• While 1 kg of Raw Raspberries contains 1.8 times more Vitamin B1, 1.3 times more Vitamin B2, 2.4 times more Vitamin B5, 2.3 times more Vitamin B9 and 9.7 times more Vitamin C than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Raspberries provide similar amounts of Vitamin B3 and Vitamin E per one kilogram.
• 1 kilogram of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 1 kilogram of Raspberries have insufficient amounts of Vitamin A
• Both Drained Canned Carrots with Salt as well as Raw Raspberries have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Canned Carrots with Salt has 242 times more Sodium than Raspberries.
• While 1 kg of Raw Raspberries contains 2.8 times more Magnesium, 1.5 times more Manganese and 1.6 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Raspberries contain similar levels of Calcium, Copper, Iron, Phosphorus, Potassium and Water per one kilogram.
• 1 kilogram of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Drained Canned Carrots with Salt as well as Raw Raspberries lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Raspberries contains 11.5 times more Omega 3, 2.2 times more Carbohydrate, 1.8 times more Sugars, 4.3 times more Fiber and 1.9 times more Protein than Drained Canned Carrots with Salt.
• 1 kilogram of Canned Carrots with Salt provide inadequate amounts of Omega 3 and Protein
• Both Drained Canned Carrots with Salt as well as Raw Raspberries provide inadequate amounts of Energy and Omega 6 in one kilogram.