Comparing Nutrients in 1 kilogram Canned Carrots with Liquids and Salt VS Frostings, coconut-nut, ready-to-eat

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Frostings, coconut-nut, ready-to-eat	1%	50%	49%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Frostings, coconut-nut, ready-to-eat	Recommended Dietary Allowance
Energy	7.93% 230kcal	149% 4330kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	247% 240g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	270% 86.3g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	84.4% 1.35g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	181% 30.8g	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	405% 527g	130g per day for Men 19-50 years
Sugars	34% 24.6g	552% 400g	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	26.8% 15g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Frostings, coconut-nut, ready-to-eat	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	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	13.3% 2.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	36% 0.47mg	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	5% 20μg	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	2.22% 2mg	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	72.7% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	32.5% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Frostings, coconut-nut, ready-to-eat	Recommended Dietary Allowance
Calcium	31% 310mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	139% 1.25mg	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	67.5% 5.4mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	293% 6.73mg	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	90% 630mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	54.7% 1860mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	107% 1600mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	25% 930g	5.68% 210g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Carrots with Liquids and Salt vs Frostings, coconut-nut, ready-to-eat:

• Canned Carrots Solids and Liquids with Salt have more Vitamin A, 1.4 times more Vitamin B2, 2 times more Vitamin B3, 2.4 times more Vitamin B6, 4 times more Vitamin B9, 10 times more Vitamin C and 2.5 times more Vitamin K than Frostings, coconut-nut, ready-to-eat.
• While Frostings, coconut-nut, ready-to-eat contain 1.8 times more Vitamin B1 and 1.5 times more Vitamin E than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Frostings, coconut-nut, ready-to-eat have similar amounts of Vitamin B5 per 1 kg.
• Both Canned Carrots Solids and Liquids with Salt as well as Frostings, coconut-nut, ready-to-eat have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Carrots with Liquids and Salt vs Frostings, coconut-nut, ready-to-eat:

• Canned Carrots Solids and Liquids with Salt have 2.4 times more Calcium, 1.5 times more Sodium and 4.4 times more Water than Frostings, coconut-nut, ready-to-eat.
• While Frostings, coconut-nut, ready-to-eat contain 2.1 times more Magnesium, 1.5 times more Manganese, 3.2 times more Phosphorus, 6.3 times more Selenium and 1.4 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Frostings, coconut-nut, ready-to-eat have similar amounts of Copper, Iron and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frostings, coconut-nut, ready-to-eat contain 18.8 times more Energy, 171.4 times more Fat, 345.2 times more Saturated Fat, 16.9 times more Omega 3, 54.9 times more Omega 6, 9.8 times more Carbohydrate, 16.3 times more Sugars, 1.4 times more Fiber and 2.6 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Frostings, coconut-nut, ready-to-eat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.