Comparing Nutrients in 1 kilogram Canned Carrots with Liquids and Salt VS Puddings, all flavors except chocolate, low calorie, regular, dry mix

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Puddings, all flavors except chocolate, low calorie, regular, dry mix	2%	0%	98%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Puddings, all flavors except chocolate, low calorie, regular, dry mix	Recommended Dietary Allowance
Energy	7.93% 230kcal	121% 3510kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.56% 0.18g	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	2.94% 0.5g	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	662% 860g	130g per day for Men 19-50 years
Sugars	34% 24.6g	40% 29g	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	23.7% 9g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	28.6% 16g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Puddings, all flavors except chocolate, low calorie, regular, dry mix	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	0% 0mg	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	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	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	9.17% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Puddings, all flavors except chocolate, low calorie, regular, dry mix	Recommended Dietary Allowance
Calcium	31% 310mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	44.4% 0.4mg	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	6.25% 0.5mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	NA	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	17% 120mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	5.3% 180mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	1177% 17650mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	25% 930g	2.8% 104g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Carrots with Liquids and Salt vs Puddings, all flavors except chocolate, low calorie, regular, dry mix:

• Canned Carrots Solids and Liquids with Salt have more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9, more Vitamin C, 14.6 times more Vitamin E and 8.9 times more Vitamin K than Puddings, all flavors except chocolate, low calorie, regular, dry mix.
• Both Canned Carrots Solids and Liquids with Salt as well as Puddings, all flavors except chocolate, low calorie, regular, dry mix 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 Puddings, all flavors except chocolate, low calorie, regular, dry mix:

• Canned Carrots Solids and Liquids with Salt have 2.6 times more Copper, 10.4 times more Iron, 1.7 times more Phosphorus, 9.6 times more Potassium, 1.5 times more Zinc and 8.9 times more Water than Puddings, all flavors except chocolate, low calorie, regular, dry mix.
• While Puddings, all flavors except chocolate, low calorie, regular, dry mix contain 1.6 times more Calcium, 1.9 times more Magnesium, 2.3 times more Selenium and 7.4 times more Sodium than Canned Carrots Solids and Liquids with Salt.

Comparison of macro-nutrients per 1 kilogram:

• Canned Carrots Solids and Liquids with Salt have 2 times more Fiber than Puddings, all flavors except chocolate, low calorie, regular, dry mix.
• While Puddings, all flavors except chocolate, low calorie, regular, dry mix contain 15.3 times more Energy, 16 times more Carbohydrate and 2.8 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Puddings, all flavors except chocolate, low calorie, regular, dry mix have similar amounts of Sugars per 1 kg.
• Both Canned Carrots Solids and Liquids with Salt as well as Puddings, all flavors except chocolate, low calorie, regular, dry mix have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.