Comparing Nutrients in 1 kilogram Boiled Carrots VS Canned Pina Colada

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Canned Pina Colada	1%	38%	61%

Macro Nutrients

	Boiled Carrots	Canned Pina Colada	Recommended Dietary Allowance
Energy	12% 350kcal	81.7% 2370kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	78.4% 76g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	205% 65.7g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	NA	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	8.06% 1.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.2% 82.2g	212% 276g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	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	4.97% 3.6g	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	% 4g	NA	g per day for Men 19-50 years
Sucrose	% 27g	NA	g per day for Men 19-50 years
Fiber	79% 30g	2.63% 1g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Canned Pina Colada	Recommended Dietary Allowance
Vitamin A	947% 8520μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	6.5% 1.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	13% 0.17mg	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	35% 140μg	15% 60μg	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	40% 36mg	16.7% 15mg	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	68.7% 10.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Canned Pina Colada	Recommended Dietary Allowance
Calcium	30% 300mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	12% 475μg	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	42.5% 3.4mg	3.75% 0.3mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	139% 3.2mg	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	43% 300mg	51.4% 360mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	24.4% 830mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	47.3% 710mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	18% 2mg	11mg per day for Men 19-50 years
Water	24.4% 902g	15% 549g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Canned Pina Colada per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Carrots versus 1 kg of Canned Pina Colada to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs Canned Pina Colada:

• 1 kilogram of Boiled Carrots has 852 times more Vitamin A, 3.9 times more Vitamin B1, 8.8 times more Vitamin B2, 6.2 times more Vitamin B3, 4.3 times more Vitamin B5, 9 times more Vitamin B6, 2.3 times more Vitamin B9 and 2.4 times more Vitamin C than Canned Pina Colada.
• 1 kilogram of Canned Pina Colada have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Boiled and Drained Carrots as well as Canned Pina Colada have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Boiled Carrots vs Canned Pina Colada:

• 1 kilogram of Boiled Carrots has 30 times more Calcium, 11.3 times more Iron, 1.7 times more Magnesium, 2.8 times more Potassium and 1.6 times more Water than Canned Pina Colada.
• While 1 kg of Canned Pina Colada contains 5.1 times more Copper and 2.1 times more Manganese than Boiled and Drained Carrots.
• Both Boiled Carrots and Canned Pina Colada contain similar levels of Phosphorus and Sodium per one kilogram.
• 1 kilogram of Boiled Carrots lack sufficient amounts of Copper
• 1 kilogram of Canned Pina Colada lack sufficient amounts of Calcium, Iron and Magnesium
• Both Boiled and Drained Carrots as well as Canned Pina Colada lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Carrots has 30 times more Fiber than Canned Pina Colada.
• While 1 kg of Canned Pina Colada contains 6.8 times more Energy, 42.2 times more Fat, 219 times more Saturated Fat and 3.4 times more Carbohydrate than Boiled and Drained Carrots.
• 1 kilogram of Boiled Carrots provide inadequate amounts of Energy
• 1 kilogram of Canned Pina Colada provide inadequate amounts of Fiber
• Both Boiled and Drained Carrots as well as Canned Pina Colada provide inadequate amounts of Omega 6 and Protein in one kilogram.