Comparing Nutrients in 1 pound Canned Carrots with Liquids and Salt VS Frostings, coconut-nut, ready-to-eat

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Frostings, coconut-nut, ready-to-eat	1%	50%	49%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Frostings, coconut-nut, ready-to-eat	Recommended Dietary Allowance
Energy	3.6% 104kcal	67.7% 1964kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	112% 109g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	122% 39g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	38.3% 0.61g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	82% 14g	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	184% 239g	130g per day for Men 19-50 years
Sugars	15.4% 11g	250% 181g	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	30% 11.3g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Frostings, coconut-nut, ready-to-eat	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	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	6% 0.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	16.4% 0.21mg	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	2.27% 9.07μg	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	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% 3.3mg	33% 4.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	14.7% 17.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Frostings, coconut-nut, ready-to-eat	Recommended Dietary Allowance
Calcium	14% 141mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	63% 0.57mg	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	30.6% 2.45mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	133% 3.05mg	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	41% 286mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	25% 844mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	48.4% 726mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	11.4% 422g	2.57% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Carrots with Liquids and Salt vs Frostings, coconut-nut, ready-to-eat:

• Canned Carrots Solids and Liquids with Salt have more Vitamin A, 1.4 times more Vitamin B2, 2 times more Vitamin B3, 2.4 times more Vitamin B6, 4 times more Vitamin B9, 10 times more Vitamin C and 2.5 times more Vitamin K than Frostings, coconut-nut, ready-to-eat.
• While Frostings, coconut-nut, ready-to-eat contain 1.8 times more Vitamin B1 and 1.5 times more Vitamin E than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Frostings, coconut-nut, ready-to-eat have similar amounts of Vitamin B5 per 1 lb.
• Both Canned Carrots Solids and Liquids with Salt as well as Frostings, coconut-nut, ready-to-eat have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Carrots with Liquids and Salt vs Frostings, coconut-nut, ready-to-eat:

• Canned Carrots Solids and Liquids with Salt have 2.4 times more Calcium, 1.5 times more Sodium and 4.4 times more Water than Frostings, coconut-nut, ready-to-eat.
• While Frostings, coconut-nut, ready-to-eat contain 2.1 times more Magnesium, 1.5 times more Manganese, 3.2 times more Phosphorus, 6.3 times more Selenium and 1.4 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Frostings, coconut-nut, ready-to-eat have similar amounts of Copper, Iron and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frostings, coconut-nut, ready-to-eat contain 18.8 times more Energy, 171.4 times more Fat, 345.2 times more Saturated Fat, 16.9 times more Omega 3, 54.9 times more Omega 6, 9.8 times more Carbohydrate, 16.3 times more Sugars, 1.4 times more Fiber and 2.6 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Frostings, coconut-nut, ready-to-eat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.