Comparing Nutrients in 1 kilogram Puff pastry, frozen, ready-to-bake, baked VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Puff pastry, frozen, ready-to-bake, baked	5%	62%	33%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Puff pastry, frozen, ready-to-bake, baked	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	192% 5580kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	397% 385g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	172% 55g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	1618% 26g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	1155% 196g	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	352% 457g	41.3% 53.7g	130g per day for Men 19-50 years
Sugars	10.3% 7.5g	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	39.5% 15g	47.4% 18g	38g per day for Men 19-50 years
Protein	132% 74g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Puff pastry, frozen, ready-to-bake, baked	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	269% 3.23mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	198% 2.58mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	238% 38mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.6% 0.19mg	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	138% 550μg	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	36.7% 5.5mg	48.7% 7.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	136% 163μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puff pastry, frozen, ready-to-bake, baked	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	10% 100mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	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	325% 26mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	215% 4.95mg	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	85.7% 600mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	18.2% 620mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	445% 245μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	169% 2530mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	2% 74g	25% 930g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Puff pastry, frozen, ready-to-bake, baked vs Canned Carrots with Liquids and Salt:

• Puff pastry, frozen, ready-to-bake, baked has 17 times more Vitamin B1, 9.6 times more Vitamin B2, 9 times more Vitamin B3, 6.9 times more Vitamin B9 and 1.7 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain more Vitamin A, more Vitamin B5, 5.9 times more Vitamin B6, more Vitamin C and 1.3 times more Vitamin E than Puff pastry, frozen, ready-to-bake, baked.
• Both Puff pastry, frozen, ready-to-bake, baked 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 Puff pastry, frozen, ready-to-bake, baked vs Canned Carrots with Liquids and Salt:

• Puff pastry, frozen, ready-to-bake, baked has 5 times more Iron, 1.8 times more Magnesium, 3 times more Phosphorus, 61.3 times more Selenium and 1.9 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 3.1 times more Calcium, 2.8 times more Potassium and 12.6 times more Water than Puff pastry, frozen, ready-to-bake, baked.
• Both Puff pastry, frozen, ready-to-bake, baked and Canned Carrots Solids and Liquids with Salt have similar amounts of Copper, Manganese and Sodium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Puff pastry, frozen, ready-to-bake, baked has 24.3 times more Energy, 275 times more Fat, 220.1 times more Saturated Fat, 323.5 times more Omega 3, 350.7 times more Omega 6, 8.5 times more Carbohydrate and 12.8 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 3.3 times more Sugars than Puff pastry, frozen, ready-to-bake, baked.
• Both Puff pastry, frozen, ready-to-bake, baked and Canned Carrots Solids and Liquids with Salt have similar amounts of Fiber per 1 kg.
• Both Puff pastry, frozen, ready-to-bake, baked as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.