Comparing Nutrients in 1 kilogram Nance, canned, syrup, drained VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Nance, canned, syrup, drained	2%	11%	87%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Nance, canned, syrup, drained	Boiled Carrots	Recommended Dietary Allowance
Energy	32.8% 950kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	13% 13g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	NA	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	NA	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	NA	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	216% 157g	47.6% 34.5g	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	113% 81.8g	4.97% 3.6g	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	% 74g	% 4g	g per day for Men 19-50 years
Sucrose	% 0.7g	% 27g	g per day for Men 19-50 years
Fiber	184% 70g	79% 30g	38g per day for Men 19-50 years
Protein	10% 5.6g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Nance, canned, syrup, drained	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	NA	947% 8520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	118% 1.53mg	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	NA	35% 140μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	120% 108mg	40% 36mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	68.7% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nance, canned, syrup, drained	Boiled Carrots	Recommended Dietary Allowance
Calcium	42% 420mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12% 475μg	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	46.3% 3.7mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	74.8% 1.72mg	67.4% 1.55mg	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	10% 70mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	57% 1940mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	NA	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	38.7% 580mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	18% 2mg	11mg per day for Men 19-50 years
Water	20.2% 749g	24.4% 902g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Nance, canned, syrup, drained vs Boiled Carrots:

• Nance, canned, syrup, drained has 3 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 4.4 times more Vitamin B1, 2.2 times more Vitamin B2, 2.2 times more Vitamin B3 and 10.2 times more Vitamin B6 than Nance, canned, syrup, drained.

Comparing minerals per 1 kilogram for Nance, canned, syrup, drained vs Boiled Carrots:

• Nance, canned, syrup, drained has 1.4 times more Calcium, 3.1 times more Copper and 1.6 times more Magnesium than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 4.3 times more Phosphorus, 7.3 times more Sodium and 3.3 times more Zinc than Nance, canned, syrup, drained.
• Both Nance, canned, syrup, drained and Boiled and Drained Carrots have similar amounts of Iron, Manganese, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Nance, canned, syrup, drained has 2.7 times more Energy, 7.1 times more Fat, 2.8 times more Carbohydrate, 4.5 times more Sugars, 22.7 times more Fructose and 2.3 times more Fiber than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.4 times more Protein than Nance, canned, syrup, drained.
• Both Nance, canned, syrup, drained as well as Boiled and Drained Carrots have insufficient amounts of Glucose and Sucrose in 1 kg.