Comparing Nutrients in 1 kilogram Pretzels, soft, unsalted VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Pretzels, soft, unsalted	10%	8%	82%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Pretzels, soft, unsalted	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	119% 3450kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	32% 31g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	21.7% 6.95g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	34.4% 0.55g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	52.5% 8.9g	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	546% 710g	41.3% 53.7g	130g per day for Men 19-50 years
Sugars	3.45% 2.5g	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	44.7% 17g	47.4% 18g	38g per day for Men 19-50 years
Protein	146% 82g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Pretzels, soft, unsalted	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	681% 6130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	342% 4.1mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	223% 2.9mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	267% 42.7mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	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	60% 240μg	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	0% 0mg	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	36% 5.4mg	48.7% 7.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pretzels, soft, unsalted	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	23% 230mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	140% 1.26mg	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	490% 39.2mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	NA	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	113% 790mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	26% 880mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	313% 172μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	168% 2520mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	85.5% 9.4mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	4.05% 150g	25% 930g	3700g per day for Men 19-50 years

Nutrient Comparison: Pretzels, soft, unsalted VS Canned Carrots with Liquids and Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Pretzels, soft, unsalted 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 Pretzels, soft, unsalted vs Canned Carrots with Liquids and Salt:

• 1 kilogram of Pretzels, soft, unsalted has 21.6 times more Vitamin B1, 10.7 times more Vitamin B2, 10.1 times more Vitamin B3 and 3 times more Vitamin B9 than Canned Carrots with Liquids and Salt.
• While 1 kg of Canned Carrots Solids and Liquids with Salt contains more Vitamin A, 5.6 times more Vitamin B6, more Vitamin C, 1.4 times more Vitamin E and 3.6 times more Vitamin K than Pretzels, soft, unsalted.
• 1 kilogram of Pretzels, soft, unsalted have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• 1 kilogram of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Pretzels, soft, unsalted 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 Pretzels, soft, unsalted vs Canned Carrots with Liquids and Salt:

• 1 kilogram of Pretzels, soft, unsalted has 1.2 times more Copper, 7.5 times more Iron, 2.3 times more Magnesium, 4 times more Phosphorus, 43 times more Selenium and 3.2 times more Zinc than Canned Carrots with Liquids and Salt.
• While 1 kg of Canned Carrots Solids and Liquids with Salt contains 1.3 times more Calcium, 2 times more Potassium and 6.2 times more Water than Pretzels, soft, unsalted.
• Both Pretzels, soft, unsalted and Canned Carrots with Liquids and Salt contain similar levels of Sodium per one kilogram.
• 1 kilogram of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pretzels, soft, unsalted has 15 times more Energy, 22.1 times more Fat, 27.8 times more Saturated Fat, 6.9 times more Omega 3, 15.9 times more Omega 6, 13.2 times more Carbohydrate and 14.1 times more Protein than Canned Carrots with Liquids and Salt.
• While 1 kg of Canned Carrots Solids and Liquids with Salt contains 9.8 times more Sugars than Pretzels, soft, unsalted.
• Both Pretzels, soft, unsalted 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