Comparing Nutrients in 1 pound Apples, dried, sulfured, stewed, with added sugar VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Apples, dried, sulfured, stewed, with added sugar	1%	1%	98%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Apples, dried, sulfured, stewed, with added sugar	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	13% 376kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.3% 94g	19.3% 25g	130g per day for Men 19-50 years
Sugars	NA	15.5% 11.2g	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	22.7% 8.6g	18% 6.8g	38g per day for Men 19-50 years
Protein	1.6% 0.91g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Apples, dried, sulfured, stewed, with added sugar	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	281% 2531μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.27% 0.027mg	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.3% 0.082mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.43% 0.55mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.4% 0.21mg	39% 0.51mg	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	0% 0μg	10.2% 41μg	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	4.54% 4.1mg	13.6% 12.2mg	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	NA	22.4% 3.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples, dried, sulfured, stewed, with added sugar	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	52.4% 0.47mg	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	17.6% 1.4mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	3.24% 13.6mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	3.94% 0.091mg	88.7% 2.04mg	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	5.2% 36.3mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	NA	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	73% 1098mg	1500mg per day for Men 19-50 years
Zinc	1.65% 0.18mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	9.66% 357g	11.4% 422g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Apples, dried, sulfured, stewed, with added sugar vs Canned Carrots with Salt:

• Drained Canned Carrots with Salt contain 558 times more Vitamin A, 3 times more Vitamin B1, 1.7 times more Vitamin B2, 4.6 times more Vitamin B3, 2.5 times more Vitamin B5, 2.4 times more Vitamin B6, more Vitamin B9 and 3 times more Vitamin C than Apples, dried, sulfured, stewed, with added sugar.
• Both Apples, dried, sulfured, stewed, with added sugar as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Apples, dried, sulfured, stewed, with added sugar vs Canned Carrots with Salt:

• Drained Canned Carrots with Salt contain 8.3 times more Calcium, 2.5 times more Copper, 2.1 times more Iron, 2.7 times more Magnesium, 22.5 times more Manganese, 3 times more Phosphorus, 1.8 times more Potassium, 12.7 times more Sodium and 6.5 times more Zinc than Apples, dried, sulfured, stewed, with added sugar.
• Both Apples, dried, sulfured, stewed, with added sugar and Drained Canned Carrots with Salt have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Apples, dried, sulfured, stewed, with added sugar have 3.3 times more Energy, 3.7 times more Carbohydrate and 1.3 times more Fiber than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 3.2 times more Protein than Apples, dried, sulfured, stewed, with added sugar.
• Both Apples, dried, sulfured, stewed, with added sugar as well as Drained Canned Carrots with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.