Comparing Nutrients in 1 kilogram Canned Carrots with Liquids and Salt VS Pie, apple, commercially prepared, unenriched flour

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Pie, apple, commercially prepared, unenriched flour	3%	41%	56%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Pie, apple, commercially prepared, unenriched flour	Recommended Dietary Allowance
Energy	7.93% 230kcal	81.7% 2370kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	113% 110g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	119% 38g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	77% 1.23g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	122% 20.7g	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	262% 340g	130g per day for Men 19-50 years
Sugars	34% 24.6g	NA	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	42% 16g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Pie, apple, commercially prepared, unenriched flour	Recommended Dietary Allowance
Vitamin A	681% 6130μg	32.2% 290μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	112% 1.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	122% 1.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	70% 11.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	23.8% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	29.2% 0.38mg	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	10% 40μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.17% 0.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	22.2% 20mg	35.6% 32mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	48.7% 7.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Pie, apple, commercially prepared, unenriched flour	Recommended Dietary Allowance
Calcium	31% 310mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	51% 0.46mg	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	151% 12mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	79% 1.82mg	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	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	19% 650mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	NA	55μg per day for Men 19-50 years
Sodium	160% 2400mg	177% 2660mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	14.5% 1.6mg	11mg per day for Men 19-50 years
Water	25% 930g	14% 522g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Pie, apple, commercially prepared, unenriched flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Carrots with Liquids and Salt versus 1 kg of Pie, apple, commercially prepared, unenriched flour 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 Pie, apple, commercially prepared, unenriched flour:

• 1 kilogram of Canned Carrots with Liquids and Salt has 21.1 times more Vitamin A, 2.9 times more Vitamin B6 and 2 times more Vitamin B9 than Pie, apple, commercially prepared, unenriched flour.
• While 1 kg of Pie, apple, commercially prepared, unenriched flour contains 7.1 times more Vitamin B1, 5.9 times more Vitamin B2, 2.7 times more Vitamin B3 and 1.6 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Pie, apple, commercially prepared, unenriched flour 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 Pie, apple, commercially prepared, unenriched flour have insufficient amounts of Vitamin B9
• Both Canned Carrots Solids and Liquids with Salt as well as Pie, apple, commercially prepared, unenriched flour have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Canned Carrots with Liquids and Salt vs Pie, apple, commercially prepared, unenriched flour:

• 1 kilogram of Canned Carrots with Liquids and Salt has 2.8 times more Calcium, 2.2 times more Copper, 1.3 times more Magnesium, 2.5 times more Manganese, 2.7 times more Potassium, 1.8 times more Zinc and 1.8 times more Water than Pie, apple, commercially prepared, unenriched flour.
• While 1 kg of Pie, apple, commercially prepared, unenriched flour contains 2.3 times more Iron than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Pie, apple, commercially prepared, unenriched flour contain similar levels of Phosphorus and Sodium per one kilogram.
• 1 kilogram of Pie, apple, commercially prepared, unenriched flour lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Pie, apple, commercially prepared, unenriched flour contains 10.3 times more Energy, 78.6 times more Fat, 151.9 times more Saturated Fat, 15.4 times more Omega 3, 36.9 times more Omega 6, 6.3 times more Carbohydrate and 3.3 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Pie, apple, commercially prepared, unenriched flour offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein