Comparing Nutrients in 1 pound Canned Carrots with Liquids and Salt VS Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids	2%	1%	97%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	3.6% 104kcal	18% 517kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	0.37% 0.064g	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	102% 133g	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	9.55% 3.63g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	5.75% 3.22g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	309% 2781μg	17.6% 159μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	6.05% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	4.62% 0.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	9.53% 0.48mg	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	9.07% 36.3μg	7.94% 31.8μg	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	10% 9.07mg	9.58% 8.6mg	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% 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	Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	14% 141mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	32.8% 0.29mg	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	71.4% 5.7mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	14% 0.32mg	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	5.83% 41mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	12% 413mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	NA	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	11.4% 422g	8.55% 316g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Carrots with Liquids and Salt versus 1 lb of Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Carrots with Liquids and Salt vs Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids:

• 1 pound of Canned Carrots with Liquids and Salt has 17.5 times more Vitamin A, 2.6 times more Vitamin B3, 1.3 times more Vitamin B5 and 2.5 times more Vitamin B6 than Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids.
• While 1 lb of Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids contains 1.4 times more Vitamin B2 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids provide similar amounts of Vitamin C per one pound.
• 1 pound of Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B3 and Vitamin B9
• Both Canned Carrots Solids and Liquids with Salt as well as Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Carrots with Liquids and Salt vs Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids:

• 1 pound of Canned Carrots with Liquids and Salt has 3.1 times more Calcium, 1.6 times more Copper, 1.8 times more Magnesium, 6.4 times more Manganese, 2.2 times more Phosphorus, 1.9 times more Potassium, 34.3 times more Sodium, 4.8 times more Zinc and 1.3 times more Water than Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids.
• While 1 lb of Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids contains 2.4 times more Iron than Canned Carrots Solids and Liquids with Salt.
• 1 pound of Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Carrots with Liquids and Salt has 2.3 times more Fiber than Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids.
• While 1 lb of Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids contains 5 times more Energy and 5.4 times more Carbohydrate than Canned Carrots Solids and Liquids with Salt.
• 1 pound of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy
• Both Canned Carrots Solids and Liquids with Salt as well as Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids provide inadequate amounts of Omega 3, Omega 6 and Protein in one pound.