Comparing Nutrients in 1 kilogram Puddings, chocolate, dry mix, regular VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, dry mix, regular	3%	5%	92%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Puddings, chocolate, dry mix, regular	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	125% 3620kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	21.6% 21g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	38.6% 12.3g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	0% 0g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	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	687% 893g	41.3% 53.7g	130g per day for Men 19-50 years
Sugars	591% 429g	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	118% 45g	47.4% 18g	38g per day for Men 19-50 years
Protein	46.4% 26g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, dry mix, regular	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	12.5% 0.15mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.6% 0.71mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.6% 3.3mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7% 0.35mg	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	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	10% 40μg	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	0.67% 0.1mg	48.7% 7.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, dry mix, regular	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	53% 530mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	576% 5.18mg	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	228% 18mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	160% 670mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	233% 5.37mg	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	126% 880mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	61.5% 2090mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	60% 33μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	319% 4790mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	82% 9mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	1.1% 40g	25% 930g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Puddings, chocolate, dry mix, regular vs Canned Carrots with Liquids and Salt:

• Puddings, chocolate, dry mix, regular have 2.6 times more Vitamin B2 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain more Vitamin A, 1.3 times more Vitamin B1, 1.3 times more Vitamin B3, 4 times more Vitamin B5, 7 times more Vitamin B6, 2 times more Vitamin B9, more Vitamin C, 73 times more Vitamin E and 32.7 times more Vitamin K than Puddings, chocolate, dry mix, regular.
• Both Puddings, chocolate, dry mix, regular as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Puddings, chocolate, dry mix, regular vs Canned Carrots with Liquids and Salt:

• Puddings, chocolate, dry mix, regular have 1.7 times more Calcium, 5 times more Copper, 3.5 times more Iron, 7.4 times more Magnesium, 4.4 times more Phosphorus, 1.2 times more Potassium, 8.3 times more Selenium, 2 times more Sodium and 3.1 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 23.2 times more Water than Puddings, chocolate, dry mix, regular.
• Both Puddings, chocolate, dry mix, regular and Canned Carrots Solids and Liquids with Salt have similar amounts of Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Puddings, chocolate, dry mix, regular have 15.7 times more Energy, 15 times more Fat, 49.4 times more Saturated Fat, 16.6 times more Carbohydrate, 17.4 times more Sugars, 2.5 times more Fiber and 4.5 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Puddings, chocolate, dry mix, regular as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.