Comparing Nutrients in 1 kilogram Canned Carrots with Liquids and Salt VS Pie Crust, Cookie-type, Graham Cracker, Ready Crust

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Pie Crust, Cookie-type, Graham Cracker, Ready Crust	4%	45%	51%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Energy	7.93% 230kcal	173% 5010kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	256% 248g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	156% 50g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	95% 16g	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	495% 643g	130g per day for Men 19-50 years
Sugars	34% 24.6g	250% 181g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 181g	g per day for Men 19-50 years
Fiber	47.4% 18g	50% 19g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	91% 51g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	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	153% 1.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	164% 2.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	201% 32.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	35.6% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	58.5% 0.76mg	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	163% 650μg	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	123% 18.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	182% 218μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Calcium	31% 310mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	248% 2.23mg	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	325% 26mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	560% 13mg	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	167% 1170mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	33.2% 1130mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	47.3% 26μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	314% 4710mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	114% 12.5mg	11mg per day for Men 19-50 years
Water	25% 930g	1.2% 43.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Carrots with Liquids and Salt vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• Canned Carrots Solids and Liquids with Salt have more Vitamin A, 1.5 times more Vitamin B6 and more Vitamin C than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 9.7 times more Vitamin B1, 7.9 times more Vitamin B2, 7.6 times more Vitamin B3, 1.3 times more Vitamin B5, 8.1 times more Vitamin B9, 2.5 times more Vitamin E and 2.2 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Pie Crust, Cookie-type, Graham Cracker, Ready Crust 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 Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• Canned Carrots Solids and Liquids with Salt have 1.5 times more Potassium and 21.3 times more Water than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 2.2 times more Copper, 5 times more Iron, 2.6 times more Magnesium, 2.9 times more Manganese, 5.9 times more Phosphorus, 6.5 times more Selenium, 2 times more Sodium and 4.3 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Pie Crust, Cookie-type, Graham Cracker, Ready Crust have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 21.8 times more Energy, 177.4 times more Fat, 200 times more Saturated Fat, 7.5 times more Omega 3, 28.8 times more Omega 6, 12 times more Carbohydrate, 7.4 times more Sugars and 8.8 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Pie Crust, Cookie-type, Graham Cracker, Ready Crust have similar amounts of Fiber per 1 kg.
• Both Canned Carrots Solids and Liquids with Salt as well as Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.