Comparing Nutrients in 1 pound Canned Carrots with Salt VS Red Currants

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Red Currants	9%	3%	88%

Macro Nutrients

	Canned Carrots with Salt	Red Currants	Recommended Dietary Allowance
Energy	3.9% 113kcal	8.76% 254kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	1.4% 0.24g	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	48% 62.6g	130g per day for Men 19-50 years
Sugars	15.5% 11.2g	46% 33.4g	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	22% 16g	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	% 14.6g	g per day for Men 19-50 years
Sucrose	NA	% 2.77g	g per day for Men 19-50 years
Fiber	18% 6.8g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	5.2% 2.9g	11.3% 6.35g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Red Currants	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	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	2.83% 0.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	5.8% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	24.4% 0.32mg	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	9.07% 36.3μg	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	207% 186mg	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	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	41.6% 50μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Red Currants	Recommended Dietary Allowance
Calcium	11.3% 113mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	54% 0.49mg	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	56.7% 4.54mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	36.7% 0.84mg	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	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	36.7% 1247mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	4.95% 2.72μg	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	9.5% 1.04mg	11mg per day for Men 19-50 years
Water	11.4% 422g	10.3% 381g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Red Currants per 1 lb

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

Lets compare vitamin content per 1 pound of Canned Carrots with Salt vs Red Currants:

• 1 pound of Canned Carrots with Salt has 279 times more Vitamin A, 5.5 times more Vitamin B3, 2.1 times more Vitamin B5, 1.6 times more Vitamin B6 and 7.4 times more Vitamin E than Red Currants.
• While 1 lb of Raw Red And White Currants contains 2.2 times more Vitamin B1, 1.7 times more Vitamin B2 and 15.2 times more Vitamin C than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Red Currants provide similar amounts of Vitamin K per one pound.
• 1 pound of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 1 pound of Red Currants have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5 and Vitamin E
• Both Drained Canned Carrots with Salt as well as Raw Red And White Currants have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Carrots with Salt vs Red Currants:

• 1 pound of Canned Carrots with Salt has 2.4 times more Manganese and 242 times more Sodium than Red Currants.
• While 1 lb of Raw Red And White Currants contains 1.3 times more Calcium, 1.6 times more Iron, 1.6 times more Magnesium, 1.8 times more Phosphorus and 1.5 times more Potassium than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Red Currants contain similar levels of Copper, Zinc and Water per one pound.
• 1 pound of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Drained Canned Carrots with Salt as well as Raw Red And White Currants lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Red And White Currants contains 3.2 times more Omega 3, 2.5 times more Carbohydrate, 3 times more Sugars, 2.9 times more Fiber and 2.2 times more Protein than Drained Canned Carrots with Salt.
• 1 pound of Canned Carrots with Salt provide inadequate amounts of Omega 3 and Protein
• Both Drained Canned Carrots with Salt as well as Raw Red And White Currants provide inadequate amounts of Energy and Omega 6 in one pound.