Comparing Nutrients in 1 pound Canned Carrots with Salt VS Boiled Skinless Apples

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Boiled Skinless Apples	2%	6%	92%

Macro Nutrients

	Canned Carrots with Salt	Boiled Skinless Apples	Recommended Dietary Allowance
Energy	3.9% 113kcal	8.3% 240kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	1.7% 1.63g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	2.3% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	47.6% 62g	130g per day for Men 19-50 years
Sugars	15.5% 11.2g	69% 50g	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	18% 6.8g	28.6% 11g	38g per day for Men 19-50 years
Protein	5.2% 2.9g	2.1% 1.18g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Boiled Skinless Apples	Recommended Dietary Allowance
Vitamin A	281% 2531μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.082mg	6.05% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	4.2% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	2.7% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	4.17% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	15.4% 0.2mg	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	10.2% 41μg	1.13% 4.54μg	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	13.6% 12.2mg	1% 0.91mg	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	22.4% 3.36mg	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	2.27% 2.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Boiled Skinless Apples	Recommended Dietary Allowance
Calcium	11.3% 113mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	17.6% 0.16mg	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	36.3% 2.9mg	10.8% 0.86mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	3.24% 13.6mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	23.3% 0.54mg	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	15.6% 109mg	5.2% 36.3mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	11.7% 399mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	73% 1098mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	1.65% 0.18mg	11mg per day for Men 19-50 years
Water	11.4% 422g	10.5% 388g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Boiled Skinless Apples per 1 lb

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

Lets compare vitamin content per 1 pound of Canned Carrots with Salt vs Boiled Skinless Apples:

• 1 pound of Canned Carrots with Salt has 279 times more Vitamin A, 2.5 times more Vitamin B2, 5.8 times more Vitamin B3, 2.9 times more Vitamin B5, 2.5 times more Vitamin B6, 9 times more Vitamin B9, 13.5 times more Vitamin C, 14.8 times more Vitamin E and 16.3 times more Vitamin K than Boiled Skinless Apples.
• 1 pound of Boiled Skinless Apples have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Drained Canned Carrots with Salt as well as Boiled Raw Apples Without Skin have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Carrots with Salt vs Boiled Skinless Apples:

• 1 pound of Canned Carrots with Salt has 5 times more Calcium, 3 times more Copper, 3.4 times more Iron, 3.8 times more Manganese, 3 times more Phosphorus, 2 times more Potassium, 242 times more Sodium and 6.5 times more Zinc than Boiled Skinless Apples.
• Both Canned Carrots with Salt and Boiled Skinless Apples contain similar levels of Water per one pound.
• 1 pound of Boiled Skinless Apples lack sufficient amounts of Calcium, Phosphorus and Zinc
• Both Drained Canned Carrots with Salt as well as Boiled Raw Apples Without Skin lack sufficient amounts of Magnesium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled Raw Apples Without Skin contains 2.5 times more Carbohydrate, 4.4 times more Sugars and 1.6 times more Fiber than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt as well as Boiled Raw Apples Without Skin provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one pound.