Comparing Nutrients in 1 kilogram Pie crust, deep dish, frozen, baked, made with enriched flour VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Pie crust, deep dish, frozen, baked, made with enriched flour	5%	55%	40%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Pie crust, deep dish, frozen, baked, made with enriched flour	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	180% 5210kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	328% 318g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	277% 88.6g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	81.3% 1.3g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	218% 37g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	404% 525g	41.3% 53.7g	130g per day for Men 19-50 years
Sugars	NA	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	60.5% 23g	47.4% 18g	38g per day for Men 19-50 years
Protein	109% 61g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Pie crust, deep dish, frozen, baked, made with enriched flour	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	NA	681% 6130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	219% 2.63mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	100% 1.3mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	179% 28.7mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80.6% 4.03mg	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	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	235% 940μg	20% 80μg	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	NA	22.2% 20mg	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	93% 14mg	48.7% 7.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	139% 167μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, deep dish, frozen, baked, made with enriched flour	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	23% 230mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	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	309% 24.7mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	232% 5.33mg	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	110% 770mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	30.3% 1030mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	262% 3930mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	47.3% 5.2mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	2.23% 82.6g	25% 930g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Pie crust, deep dish, frozen, baked, made with enriched flour vs Canned Carrots with Liquids and Salt:

• Pie crust, deep dish, frozen, baked, made with enriched flour has 13.8 times more Vitamin B1, 4.8 times more Vitamin B2, 6.8 times more Vitamin B3, 2.9 times more Vitamin B5, 11.8 times more Vitamin B9, 1.9 times more Vitamin E and 1.7 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2.8 times more Vitamin B6 than Pie crust, deep dish, frozen, baked, made with enriched flour.
• Both Pie crust, deep dish, frozen, baked, made with enriched flour as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Pie crust, deep dish, frozen, baked, made with enriched flour vs Canned Carrots with Liquids and Salt:

• Pie crust, deep dish, frozen, baked, made with enriched flour has 4.8 times more Iron, 1.9 times more Magnesium, 3.9 times more Phosphorus, 12.5 times more Selenium, 1.6 times more Sodium and 1.8 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.3 times more Calcium, 1.7 times more Potassium and 11.3 times more Water than Pie crust, deep dish, frozen, baked, made with enriched flour.
• Both Pie crust, deep dish, frozen, baked, made with enriched flour and Canned Carrots Solids and Liquids with Salt have similar amounts of Copper and Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Pie crust, deep dish, frozen, baked, made with enriched flour has 22.7 times more Energy, 227.4 times more Fat, 354.5 times more Saturated Fat, 16.3 times more Omega 3, 66.3 times more Omega 6, 9.8 times more Carbohydrate, 1.3 times more Fiber and 10.5 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Pie crust, deep dish, frozen, baked, made with enriched flour as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Glucose and Sucrose in 1 kg.