Comparing Nutrients in 1 pound Microwave Cooked Apples no skin VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Microwave Cooked Apples no skin	2%	6%	92%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Microwave Cooked Apples no skin	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	8.76% 254kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	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	50.3% 65.4g	19.3% 25g	130g per day for Men 19-50 years
Sugars	72.6% 52.7g	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	33.4% 12.7g	18% 6.8g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Microwave Cooked Apples no skin	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	281% 2531μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.43% 0.077mg	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.84% 0.05mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.73% 0.28mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.17% 0.21mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 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	1.13% 4.54μg	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	1.5% 1.36mg	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	1.5% 0.23mg	22.4% 3.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwave Cooked Apples no skin	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	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	9.64% 0.77mg	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	28% 0.64mg	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	12.4% 422mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	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	10.4% 384g	11.4% 422g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwave Cooked Apples no skin VS Canned Carrots with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Microwave Cooked Apples no skin versus 1 lb of Canned Carrots with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Microwave Cooked Apples no skin vs Canned Carrots with Salt:

• 1 lb of Drained Canned Carrots with Salt contains 279 times more Vitamin A, 2.7 times more Vitamin B2, 9 times more Vitamin B3, 2.9 times more Vitamin B5, 2.4 times more Vitamin B6, 9 times more Vitamin B9, 9 times more Vitamin C, 14.8 times more Vitamin E and 14 times more Vitamin K than Microwave cooked raw apples without skin.
• 1 pound of Microwave Cooked Apples no skin have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Microwave cooked raw apples without skin as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Microwave Cooked Apples no skin vs Canned Carrots with Salt:

• 1 lb of Drained Canned Carrots with Salt contains 5 times more Calcium, 2.3 times more Copper, 3.8 times more Iron, 3.2 times more Manganese, 3 times more Phosphorus, 1.9 times more Potassium, 242 times more Sodium and 6.5 times more Zinc than Microwave cooked raw apples without skin.
• Both Microwave Cooked Apples no skin and Canned Carrots with Salt contain similar levels of Water per one pound.
• 1 pound of Microwave Cooked Apples no skin lack sufficient amounts of Calcium, Phosphorus and Zinc
• Both Microwave cooked raw apples without skin as well as Drained Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Microwave Cooked Apples no skin has 2.6 times more Carbohydrate, 4.7 times more Sugars and 1.9 times more Fiber than Canned Carrots with Salt.
• Both Microwave cooked raw apples without skin as well as Drained Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one pound.