Comparing Nutrients in 1 pound Golden Delicious Apples VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Golden Delicious Apples	2%	2%	96%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Golden Delicious Apples	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	8.9% 259kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	NA	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	NA	2.27% 0.036g	1.6g per day for Men 19-50 years
Omega 6	NA	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.5% 61.7g	18.7% 24.4g	130g per day for Men 19-50 years
Sugars	63% 45.5g	15.4% 11g	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	38% 27.7g	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	% 8.5g	NA	g per day for Men 19-50 years
Sucrose	% 9.4g	NA	g per day for Men 19-50 years
Fiber	28.6% 11g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Golden Delicious Apples	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	309% 2781μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.082mg	7.2% 0.086mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.07% 0.12mg	9.42% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.7% 0.34mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	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	3.4% 13.6μg	9.07% 36.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	10% 9.07mg	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	5.44% 0.82mg	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.16μg	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Golden Delicious Apples	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	52% 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	7.37% 0.59mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	6.9% 0.16mg	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	6.48% 45.4mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	13.3% 454mg	23% 785mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	72.6% 1089mg	1500mg per day for Men 19-50 years
Zinc	1.65% 0.18mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	10.5% 389g	11.4% 422g	3700g per day for Men 19-50 years

Nutrient Comparison: Golden Delicious Apples VS Canned Carrots with Liquids and Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Golden Delicious Apples versus 1 lb of Canned Carrots with Liquids and Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Golden Delicious Apples vs Canned Carrots with Liquids and Salt:

• 1 lb of Canned Carrots Solids and Liquids with Salt contains 204.3 times more Vitamin A, 4.5 times more Vitamin B3, 1.9 times more Vitamin B5, 2.2 times more Vitamin B6, 2.7 times more Vitamin B9, 4.1 times more Vitamin E and 5.4 times more Vitamin K than Raw Golden Delicious Apples with skin.
• 1 pound of Golden Delicious Apples have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin E and Vitamin K
• Both Raw Golden Delicious Apples with skin as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B1 in one pound.

Comparing minerals per 1 pound for Golden Delicious Apples vs Canned Carrots with Liquids and Salt:

• 1 lb of Canned Carrots Solids and Liquids with Salt contains 5.2 times more Calcium, 3.4 times more Copper, 4 times more Iron, 1.8 times more Magnesium, 12.9 times more Manganese, 2 times more Phosphorus, 1.7 times more Potassium, 120 times more Sodium and 7.3 times more Zinc than Raw Golden Delicious Apples with skin.
• Both Golden Delicious Apples and Canned Carrots with Liquids and Salt contain similar levels of Water per one pound.
• 1 pound of Golden Delicious Apples lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus and Zinc
• Both Raw Golden Delicious Apples with skin as well as Canned Carrots Solids and Liquids with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Golden Delicious Apples has 2.5 times more Carbohydrate, 4.1 times more Sugars and 1.3 times more Fiber than Canned Carrots with Liquids and Salt.
• Both Raw Golden Delicious Apples with skin as well as Canned Carrots Solids and Liquids with Salt provide inadequate amounts of Energy and Protein in one pound.