Comparing Nutrients in 1 kilogram Canned Carrots with Liquids and Salt VS Raspberries, canned, red, heavy syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Raspberries, canned, red, heavy syrup pack, solids and liquids	3%	1%	96%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Raspberries, canned, red, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	7.93% 230kcal	31.4% 910kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	2.65% 0.45g	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	180% 234g	130g per day for Men 19-50 years
Sugars	34% 24.6g	277% 201g	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	87% 33g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Raspberries, canned, red, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	681% 6130μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	27.7% 4.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	49% 2.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	32.3% 0.42mg	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	27.5% 110μg	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	97% 87mg	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	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	43.3% 52μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Raspberries, canned, red, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	31% 310mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	63.3% 0.57mg	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	52.5% 4.2mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	101% 2.33mg	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	13% 90mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	27.6% 940mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	2% 30mg	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	20.4% 753g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Raspberries, canned, red, heavy syrup pack, solids and liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Carrots with Liquids and Salt versus 1 kg of Raspberries, canned, red, heavy syrup pack, solids and liquids 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 Raspberries, canned, red, heavy syrup pack, solids and liquids:

• 1 kilogram of Canned Carrots with Liquids and Salt has 306.5 times more Vitamin A, 2.7 times more Vitamin B6, 1.2 times more Vitamin E and 1.9 times more Vitamin K than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• While 1 kg of Raspberries, canned, red, heavy syrup pack, solids and liquids contains 1.8 times more Vitamin B5, 1.4 times more Vitamin B9 and 4.4 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Raspberries, canned, red, heavy syrup pack, solids and liquids provide similar amounts of Vitamin B2 and Vitamin B3 per one kilogram.
• 1 kilogram of Raspberries, canned, red, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin A
• Both Canned Carrots Solids and Liquids with Salt as well as Raspberries, canned, red, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Carrots with Liquids and Salt vs Raspberries, canned, red, heavy syrup pack, solids and liquids:

• 1 kilogram of Canned Carrots with Liquids and Salt has 2.8 times more Calcium, 1.8 times more Copper, 1.2 times more Iron, 1.9 times more Manganese, 2.2 times more Phosphorus, 1.8 times more Potassium, 80 times more Sodium, 1.8 times more Zinc and 1.2 times more Water than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• While 1 kg of Raspberries, canned, red, heavy syrup pack, solids and liquids contains 1.3 times more Magnesium than Canned Carrots Solids and Liquids with Salt.
• 1 kilogram of Raspberries, canned, red, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium, Phosphorus and Zinc
• Both Canned Carrots Solids and Liquids with Salt as well as Raspberries, canned, red, heavy syrup pack, solids and liquids lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raspberries, canned, red, heavy syrup pack, solids and liquids contains 4 times more Energy, 4.4 times more Carbohydrate, 8.2 times more Sugars and 1.8 times more Fiber than Canned Carrots Solids and Liquids with Salt.
• 1 kilogram of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy
• Both Canned Carrots Solids and Liquids with Salt as well as Raspberries, canned, red, heavy syrup pack, solids and liquids provide inadequate amounts of Omega 3, Omega 6 and Protein in one kilogram.