Comparing Nutrients in 1 kilogram Peaches, canned, heavy syrup pack, solids and liquids VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Peaches, canned, heavy syrup pack, solids and liquids	2%	1%	97%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Peaches, canned, heavy syrup pack, solids and liquids	Boiled Carrots	Recommended Dietary Allowance
Energy	25.5% 740kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	153% 199g	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	257% 186g	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	NA	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	NA	% 4g	g per day for Men 19-50 years
Sucrose	NA	% 27g	g per day for Men 19-50 years
Fiber	34.2% 13g	79% 30g	38g per day for Men 19-50 years
Protein	8.04% 4.5g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Peaches, canned, heavy syrup pack, solids and liquids	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	19% 170μg	947% 8520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.17% 0.11mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.4% 6.14mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.6% 0.19mg	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	7.5% 30μg	35% 140μg	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	31% 28mg	40% 36mg	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	32.7% 4.9mg	68.7% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peaches, canned, heavy syrup pack, solids and liquids	Boiled Carrots	Recommended Dietary Allowance
Calcium	3% 30mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	1.7% 68μg	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	33.8% 2.7mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	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	15.7% 110mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	27% 920mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	38.7% 580mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	18% 2mg	11mg per day for Men 19-50 years
Water	21.4% 793g	24.4% 902g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Peaches, canned, heavy syrup pack, solids and liquids vs Boiled Carrots:

• Boiled and Drained Carrots contain 50.1 times more Vitamin A, 6 times more Vitamin B1, 1.8 times more Vitamin B2, 4.6 times more Vitamin B5, 8.1 times more Vitamin B6, 4.7 times more Vitamin B9, 1.3 times more Vitamin C, 2.1 times more Vitamin E and 8.1 times more Vitamin K than Peaches, canned, heavy syrup pack, solids and liquids.
• Both Peaches, canned, heavy syrup pack, solids and liquids and Boiled and Drained Carrots have similar amounts of Vitamin B3 per 1 kg.
• Both Peaches, canned, heavy syrup pack, solids and liquids as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Peaches, canned, heavy syrup pack, solids and liquids vs Boiled Carrots:

• Peaches, canned, heavy syrup pack, solids and liquids have 3 times more Copper than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 10 times more Calcium, 7 times more Fluoride, 1.3 times more Iron, 2 times more Magnesium, 3.4 times more Manganese, 2.7 times more Phosphorus, 2.6 times more Potassium, 2.3 times more Selenium, 9.7 times more Sodium and 2.2 times more Zinc than Peaches, canned, heavy syrup pack, solids and liquids.
• Both Peaches, canned, heavy syrup pack, solids and liquids and Boiled and Drained Carrots have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Peaches, canned, heavy syrup pack, solids and liquids have 2.1 times more Energy, 2.4 times more Carbohydrate and 5.4 times more Sugars than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.3 times more Fiber and 1.7 times more Protein than Peaches, canned, heavy syrup pack, solids and liquids.
• Both Peaches, canned, heavy syrup pack, solids and liquids as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.