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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Red Currants	9%	3%	88%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Red Currants	Recommended Dietary Allowance
Energy	3.6% 104kcal	8.76% 254kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	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	18.7% 24.4g	48% 62.6g	130g per day for Men 19-50 years
Sugars	15.4% 11g	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	21.5% 8.16g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	11.3% 6.35g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Red Currants	Recommended Dietary Allowance
Vitamin A	309% 2781μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	2.83% 0.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	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	9.07% 36.3μg	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	10% 9.07mg	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% 3.3mg	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 Liquids and Salt	Red Currants	Recommended Dietary Allowance
Calcium	14% 141mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	52% 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	29.5% 2.36mg	56.7% 4.54mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	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	13% 91mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	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	72.6% 1089mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	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 Liquids and Salt VS Red Currants per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Carrots with Liquids and 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 Liquids and Salt vs Red Currants:

• 1 pound of Canned Carrots with Liquids and Salt has 306.5 times more Vitamin A, 4.2 times more Vitamin B3, 2.2 times more Vitamin B5, 1.6 times more Vitamin B6 and 7.3 times more Vitamin E than Red Currants.
• While 1 lb of Raw Red And White Currants contains 2.1 times more Vitamin B1, 1.9 times more Vitamin B2 and 20.5 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Red Currants provide similar amounts of Vitamin K per one pound.
• 1 pound of Canned Carrots with Liquids and 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 Canned Carrots Solids and Liquids 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 Liquids and Salt vs Red Currants:

• 1 pound of Canned Carrots with Liquids and Salt has 2.4 times more Manganese, 240 times more Sodium and 1.3 times more Zinc than Red Currants.
• While 1 lb of Raw Red And White Currants contains 1.9 times more Iron, 1.4 times more Magnesium, 2.2 times more Phosphorus and 1.6 times more Potassium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Red Currants contain similar levels of Calcium, Copper and Water per one pound.
• Both Canned Carrots Solids and Liquids 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 4.4 times more Omega 3, 2.6 times more Carbohydrate, 3 times more Sugars, 2.4 times more Fiber and 2.4 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 1 pound of Canned Carrots with Liquids and Salt provide inadequate amounts of Omega 3 and Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Red And White Currants provide inadequate amounts of Energy and Omega 6 in one pound.