Comparing Nutrients in 1 kilogram Canned Carrots with Liquids and Salt VS Pie crust, cookie-type, prepared from recipe, graham cracker, chilled

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	3%	45%	52%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Recommended Dietary Allowance
Energy	7.93% 230kcal	167% 4840kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	252% 244g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	159% 51g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	184% 2.94g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	381% 64.8g	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	492% 639g	130g per day for Men 19-50 years
Sugars	34% 24.6g	518% 376g	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	39.5% 15g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	73.2% 41g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Recommended Dietary Allowance
Vitamin A	681% 6130μg	212% 1910μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	85% 1.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	131% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	43.2% 2.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	27% 0.35mg	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	85% 340μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.33% 0.2μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	48.7% 7.3mg	152% 23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	202% 242μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Recommended Dietary Allowance
Calcium	31% 310mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	136% 1.22mg	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	265% 21mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	197% 4.53mg	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	91% 640mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	25.3% 860mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	107% 59μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	373% 5600mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	25% 930g	1.65% 61g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Pie crust, cookie-type, prepared from recipe, graham cracker, chilled per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Carrots with Liquids and Salt versus 1 kg of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled 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 crust, cookie-type, prepared from recipe, graham cracker, chilled:

• 1 kilogram of Canned Carrots with Liquids and Salt has 3.2 times more Vitamin A, 3.2 times more Vitamin B6 and more Vitamin C than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• While 1 kg of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled contains 5.4 times more Vitamin B1, 6.4 times more Vitamin B2, 5 times more Vitamin B3, 1.6 times more Vitamin B5, 4.3 times more Vitamin B9, 3.1 times more Vitamin E and 2.5 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• 1 kilogram of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 1 kilogram of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled have insufficient amounts of Vitamin C
• Both Canned Carrots Solids and Liquids with Salt as well as Pie crust, cookie-type, prepared from recipe, graham cracker, chilled have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Canned Carrots with Liquids and Salt vs Pie crust, cookie-type, prepared from recipe, graham cracker, chilled:

• 1 kilogram of Canned Carrots with Liquids and Salt has 1.6 times more Calcium, 2 times more Potassium and 15.2 times more Water than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• While 1 kg of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled contains 4.1 times more Iron, 2 times more Magnesium, 3.2 times more Phosphorus, 14.8 times more Selenium, 2.3 times more Sodium and 1.6 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Pie crust, cookie-type, prepared from recipe, graham cracker, chilled contain similar levels of Copper and Manganese per one kilogram.
• 1 kilogram of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled contains 21 times more Energy, 174.3 times more Fat, 203.7 times more Saturated Fat, 36.8 times more Omega 3, 115.6 times more Omega 6, 11.9 times more Carbohydrate, 15.3 times more Sugars and 7.1 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Pie crust, cookie-type, prepared from recipe, graham cracker, chilled 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