Comparing Nutrients in 1 kilogram Canned Carrots with Liquids and Salt VS Apples

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Apples	2%	3%	95%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Apples	Recommended Dietary Allowance
Energy	7.93% 230kcal	18% 520kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	2.53% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.3% 53.7g	106% 138g	130g per day for Men 19-50 years
Sugars	34% 24.6g	143% 104g	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	81.4% 59g	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	% 24.3g	g per day for Men 19-50 years
Sucrose	NA	% 20.7g	g per day for Men 19-50 years
Fiber	47.4% 18g	63% 24g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	4.64% 2.6g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Apples	Recommended Dietary Allowance
Vitamin A	681% 6130μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	12% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	31.5% 0.41mg	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	20% 80μg	7.5% 30μg	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	22.2% 20mg	51% 46mg	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	48.7% 7.3mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Apples	Recommended Dietary Allowance
Calcium	31% 310mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	30% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.83% 33μg	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	65% 5.2mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	15.2% 0.35mg	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	28.6% 200mg	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	25% 930g	23% 856g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Apples per 1 kg

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

Lets compare vitamin content per 1 kilogram of Canned Carrots with Liquids and Salt vs Apples:

• 1 kilogram of Canned Carrots with Liquids and Salt has 204.3 times more Vitamin A, 4.6 times more Vitamin B3, 2.3 times more Vitamin B5, 2.7 times more Vitamin B6, 2.7 times more Vitamin B9, 4.1 times more Vitamin E and 4.5 times more Vitamin K than Apples.
• While 1 kg of Raw Apples with skin contains 2.3 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• 1 kilogram of Apples have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin E and Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Apples with skin have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Carrots with Liquids and Salt vs Apples:

• 1 kilogram of Canned Carrots with Liquids and Salt has 5.2 times more Calcium, 3.8 times more Copper, 4.3 times more Iron, 1.8 times more Magnesium, 12.9 times more Manganese, 1.8 times more Phosphorus, 1.6 times more Potassium, 240 times more Sodium and 7.3 times more Zinc than Apples.
• Both Canned Carrots with Liquids and Salt and Apples contain similar levels of Water per one kilogram.
• 1 kilogram of Apples lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus and Zinc
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Apples with skin lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Apples with skin contains 2.6 times more Carbohydrate, 4.2 times more Sugars and 1.3 times more Fiber than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Apples with skin provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.