Comparing Nutrients in 1 kilogram Canned Carrots with Liquids and Salt VS Candies, sugar-coated almonds

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Candies, sugar-coated almonds	8%	34%	58%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Candies, sugar-coated almonds	Recommended Dietary Allowance
Energy	7.93% 230kcal	160% 4650kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	185% 179g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	61% 19.5g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	230% 39g	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	525% 683g	130g per day for Men 19-50 years
Sugars	34% 24.6g	862% 625g	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	47.4% 18g	65.8% 25g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	179% 100g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Candies, sugar-coated almonds	Recommended Dietary Allowance
Vitamin A	681% 6130μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	208% 2.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	62.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	31% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	46% 0.6mg	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	37.5% 150μg	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	0% 0mg	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	824% 124mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Candies, sugar-coated almonds	Recommended Dietary Allowance
Calcium	31% 310mg	100% 1000mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	651% 5.86mg	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	65% 5.2mg	238% 19mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	326% 1370mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	487% 11.2mg	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	237% 1660mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	75% 2550mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	142% 15.6mg	11mg per day for Men 19-50 years
Water	25% 930g	0.62% 23g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Candies, sugar-coated almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Carrots with Liquids and Salt versus 1 kg of Candies, sugar-coated almonds 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 Candies, sugar-coated almonds:

• 1 kilogram of Canned Carrots with Liquids and Salt has more Vitamin A, 1.9 times more Vitamin B6, more Vitamin C and more Vitamin K than Candies, sugar-coated almonds.
• While 1 kg of Candies, sugar-coated almonds contains 2.6 times more Vitamin B1, 10 times more Vitamin B2, 2.4 times more Vitamin B3, 1.9 times more Vitamin B9 and 16.9 times more Vitamin E than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Candies, sugar-coated almonds provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 1 kilogram of Candies, sugar-coated almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as Candies, sugar-coated almonds have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Carrots with Liquids and Salt vs Candies, sugar-coated almonds:

• 1 kilogram of Canned Carrots with Liquids and Salt has 18.5 times more Sodium and 40.4 times more Water than Candies, sugar-coated almonds.
• While 1 kg of Candies, sugar-coated almonds contains 3.2 times more Calcium, 5.7 times more Copper, 3.7 times more Iron, 15.2 times more Magnesium, 2.5 times more Manganese, 8.3 times more Phosphorus, 1.5 times more Potassium, 4.3 times more Selenium and 5.4 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• 1 kilogram of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Candies, sugar-coated almonds contains 20.2 times more Energy, 128.1 times more Fat, 77.9 times more Saturated Fat, 69.7 times more Omega 6, 12.7 times more Carbohydrate, 25.4 times more Sugars, 1.4 times more Fiber and 17.2 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 1 kilogram of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 6 and Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Candies, sugar-coated almonds provide inadequate amounts of Omega 3 in one kilogram.