Comparing Nutrients in 1 pound Canned Carrots with Liquids and Salt VS Candies, halavah, plain

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Candies, halavah, plain	10%	40%	50%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Candies, halavah, plain	Recommended Dietary Allowance
Energy	3.6% 104kcal	73.4% 2127kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	101% 98g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	58.5% 18.7g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	225% 38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.4g	211% 274g	130g per day for Men 19-50 years
Sugars	15.4% 11g	NA	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	21.5% 8.16g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	101% 56.7g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Candies, halavah, plain	Recommended Dietary Allowance
Vitamin A	309% 2781μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	160% 1.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	30.7% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	81% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	121% 1.58mg	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	9.07% 36.3μg	73.7% 295μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	7.56% 0.18μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	10% 9.07mg	0.5% 0.45mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	22% 3.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Candies, halavah, plain	Recommended Dietary Allowance
Calcium	14% 141mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	606% 5.45mg	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	29.5% 2.36mg	257% 20.5mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	235% 989mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	172% 3.96mg	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	13% 91mg	393% 2753mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	25% 848mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	95% 52μg	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	59% 885mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	178% 19.6mg	11mg per day for Men 19-50 years
Water	11.4% 422g	0.45% 16.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Carrots with Liquids and Salt vs Candies, halavah, plain:

• Canned Carrots Solids and Liquids with Salt have more Vitamin A and 20 times more Vitamin C than Candies, halavah, plain.
• While Candies, halavah, plain contain 22.3 times more Vitamin B1, 3.3 times more Vitamin B2, 6.8 times more Vitamin B3, 1.3 times more Vitamin B5, 3.1 times more Vitamin B6, 8.1 times more Vitamin B9 and more Vitamin B12 than Canned Carrots Solids and Liquids with Salt.

Comparing minerals per 1 pound for Canned Carrots with Liquids and Salt vs Candies, halavah, plain:

• Canned Carrots Solids and Liquids with Salt have 1.2 times more Sodium and 25.3 times more Water than Candies, halavah, plain.
• While Candies, halavah, plain contain 11.7 times more Copper, 8.7 times more Iron, 24.2 times more Magnesium, 1.9 times more Manganese, 30.4 times more Phosphorus, 28.8 times more Selenium and 14.9 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Candies, halavah, plain have similar amounts of Calcium and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Candies, halavah, plain contain 20.4 times more Energy, 153.7 times more Fat, 165.1 times more Saturated Fat, 7.5 times more Omega 3, 150.4 times more Omega 6, 11.3 times more Carbohydrate, 2.5 times more Fiber and 21.5 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Candies, halavah, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.