Comparing Nutrients in 1 kilogram Pie, apple, commercially prepared, enriched flour VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Pie, apple, commercially prepared, enriched flour	3%	41%	56%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Pie, apple, commercially prepared, enriched flour	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	81.7% 2370kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	113% 110g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	77% 1.23g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	122% 20.7g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	262% 340g	41.3% 53.7g	130g per day for Men 19-50 years
Sugars	216% 157g	34% 24.6g	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	42% 16g	47.4% 18g	38g per day for Men 19-50 years
Protein	34% 19g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Pie, apple, commercially prepared, enriched flour	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	35.6% 320μg	681% 6130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.3% 0.28mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.63mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.8% 1.2mg	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.2% 0.38mg	86% 1.12mg	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	67.5% 270μg	20% 80μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.17% 0.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	35.6% 32mg	22.2% 20mg	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	101% 15mg	48.7% 7.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, apple, commercially prepared, enriched flour	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	11% 110mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	114% 1.03mg	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	56.3% 4.5mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	79% 1.82mg	196% 4.5mg	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	34.3% 240mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	19% 650mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	134% 2010mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	14% 522g	25% 930g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, apple, commercially prepared, enriched flour VS Canned Carrots with Liquids and Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Pie, apple, commercially prepared, enriched flour versus 1 kg of Canned Carrots with Liquids and Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Pie, apple, commercially prepared, enriched flour vs Canned Carrots with Liquids and Salt:

• 1 kilogram of Pie, apple, commercially prepared, enriched flour has 1.5 times more Vitamin B1, 3.4 times more Vitamin B9, 1.6 times more Vitamin C and 2.1 times more Vitamin E than Canned Carrots with Liquids and Salt.
• While 1 kg of Canned Carrots Solids and Liquids with Salt contains 19.2 times more Vitamin A, 1.6 times more Vitamin B3, 2.9 times more Vitamin B6 and 2.8 times more Vitamin K than Pie, apple, commercially prepared, enriched flour.
• Both Pie, apple, commercially prepared, enriched flour and Canned Carrots with Liquids and Salt provide similar amounts of Vitamin B2 and Vitamin B5 per one kilogram.
• 1 kilogram of Pie, apple, commercially prepared, enriched flour have insufficient amounts of Vitamin B3
• 1 kilogram of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Pie, apple, commercially prepared, enriched flour as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Pie, apple, commercially prepared, enriched flour vs Canned Carrots with Liquids and Salt:

• 1 kg of Canned Carrots Solids and Liquids with Salt contains 2.8 times more Calcium, 2.2 times more Copper, 1.3 times more Magnesium, 2.5 times more Manganese, 2.7 times more Potassium, 1.8 times more Zinc and 1.8 times more Water than Pie, apple, commercially prepared, enriched flour.
• Both Pie, apple, commercially prepared, enriched flour and Canned Carrots with Liquids and Salt contain similar levels of Iron, Phosphorus and Sodium per one kilogram.
• 1 kilogram of Pie, apple, commercially prepared, enriched flour lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc
• Both Pie, apple, commercially prepared, enriched flour as well as Canned Carrots Solids and Liquids with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pie, apple, commercially prepared, enriched flour has 10.3 times more Energy, 78.6 times more Fat, 151.9 times more Saturated Fat, 15.4 times more Omega 3, 36.9 times more Omega 6, 6.3 times more Carbohydrate, 6.4 times more Sugars and 3.3 times more Protein than Canned Carrots with Liquids and Salt.
• Both Pie, apple, commercially prepared, enriched flour and Canned Carrots with Liquids and Salt offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein