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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Fruit syrup	0%	0%	100%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Fruit syrup	Recommended Dietary Allowance
Energy	7.93% 230kcal	118% 3410kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0% 0g	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	0% 0g	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	655% 851g	130g per day for Men 19-50 years
Sugars	34% 24.6g	731% 530g	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	2.63% 1g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Fruit syrup	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	27.5% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	9.23% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	0.75% 0.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	2% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	0.77% 0.01mg	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	0% 0μg	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	17.8% 16mg	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	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Fruit syrup	Recommended Dietary Allowance
Calcium	31% 310mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	20% 0.18mg	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	5% 0.4mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	26.5% 0.61mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	2.06% 70mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	25% 930g	4% 147g	3700g per day for Men 19-50 years

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

• Canned Carrots Solids and Liquids with Salt have more Vitamin A, 2.3 times more Vitamin B2, 35.1 times more Vitamin B3, 13.9 times more Vitamin B5, 112 times more Vitamin B6, more Vitamin B9, 1.3 times more Vitamin C, 73 times more Vitamin E and 98 times more Vitamin K than Fruit syrup.
• While Fruit syrup contains 1.7 times more Vitamin B1 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Fruit syrup 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 Fruit syrup:

• Canned Carrots Solids and Liquids with Salt have 3.9 times more Calcium, 5.7 times more Copper, 13 times more Iron, 9 times more Magnesium, 7.4 times more Manganese, more Phosphorus, 24.7 times more Potassium, more Sodium and 6.3 times more Water than Fruit syrup.
• While Fruit syrup contains 2 times more Selenium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Fruit syrup have similar amounts of Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Carrots Solids and Liquids with Salt have 18 times more Fiber and more Protein than Fruit syrup.
• While Fruit syrup contains 14.8 times more Energy, 15.9 times more Carbohydrate and 21.5 times more Sugars than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Fruit syrup have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.