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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Mulberries	12%	7%	81%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Mulberries	Recommended Dietary Allowance
Energy	3.6% 104kcal	6.73% 195kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	1.82% 1.77g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	5.5% 0.93g	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	34% 44.5g	130g per day for Men 19-50 years
Sugars	15.4% 11g	50.7% 36.7g	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	20.3% 7.7g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	11.7% 6.53g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Mulberries	Recommended Dietary Allowance
Vitamin A	309% 2781μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	35.2% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	17.6% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	17.4% 0.23mg	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	6.8% 27.2μg	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	183% 165mg	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	26.3% 3.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	29.5% 35.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Mulberries	Recommended Dietary Allowance
Calcium	14% 141mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	30.2% 0.27mg	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	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	NA	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	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	26% 880mg	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	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	11.4% 422g	10.7% 398g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Mulberries per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Carrots with Liquids and Salt versus 1 lb of Mulberries 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 Mulberries:

• 1 pound of Canned Carrots with Liquids and Salt has 613 times more Vitamin A, 2.2 times more Vitamin B6, 1.3 times more Vitamin B9 and 1.3 times more Vitamin K than Mulberries.
• While 1 lb of Raw Mulberries contains 1.5 times more Vitamin B1, 3.7 times more Vitamin B2, 1.5 times more Vitamin B3 and 18.2 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Mulberries provide similar amounts of Vitamin E per one pound.
• 1 pound of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 1 pound of Mulberries have insufficient amounts of Vitamin A and Vitamin B9
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Mulberries 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 Mulberries:

• 1 pound of Canned Carrots with Liquids and Salt has 1.7 times more Copper, 24 times more Sodium and 2.4 times more Zinc than Mulberries.
• While 1 lb of Raw Mulberries contains 1.3 times more Calcium, 3.6 times more Iron, 2 times more Magnesium and 1.9 times more Phosphorus than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Mulberries contain similar levels of Potassium and Water per one pound.
• 1 pound of Mulberries lack sufficient amounts of Zinc
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Mulberries lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Mulberries contains 1.8 times more Carbohydrate, 3.3 times more Sugars and 2.5 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Mulberries offer comparable quantities of Fiber per one pound.
• 1 pound of Canned Carrots with Liquids and Salt provide inadequate amounts of Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Mulberries provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.