Comparing Nutrients in 1 pound Canned Carrots with Liquids and Salt VS Canned Coconut Cream sweetened

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Canned Coconut Cream sweetened	1%	40%	59%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Canned Coconut Cream sweetened	Recommended Dietary Allowance
Energy	3.6% 104kcal	56% 1619kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	76.3% 74g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	219% 70g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	4.24% 0.72g	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	186% 241g	130g per day for Men 19-50 years
Sugars	15.4% 11g	322% 234g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 234g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	2.4% 0.91g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	9.48% 5.3g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Canned Coconut Cream sweetened	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	8.3% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	1.08% 0.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	14.8% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	10% 0.13mg	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	16% 63.5μg	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	0% 0mg	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	3.93% 0.59mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Canned Coconut Cream sweetened	Recommended Dietary Allowance
Calcium	14% 141mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	119% 1.07mg	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	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	161% 3.7mg	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	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	13.5% 458mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	45.4% 25μg	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	24.7% 2.72mg	11mg per day for Men 19-50 years
Water	11.4% 422g	3.55% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Canned Coconut Cream sweetened per 1 lb

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

• 1 pound of Canned Carrots with Liquids and Salt has more Vitamin A, 11.1 times more Vitamin B3, 3.9 times more Vitamin B6, more Vitamin C, 5.6 times more Vitamin E and 98 times more Vitamin K than Canned Coconut Cream sweetened.
• While 1 lb of Canned Coconut Cream sweetened contains 1.5 times more Vitamin B2 and 1.8 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Canned Coconut Cream sweetened provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Canned Coconut Cream sweetened have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C, Vitamin E and Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as Canned Coconut Cream sweetened 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 Canned Coconut Cream sweetened:

• 1 pound of Canned Carrots with Liquids and Salt has 7.8 times more Calcium, 4 times more Iron, 1.7 times more Potassium, 6.7 times more Sodium and 3.2 times more Water than Canned Coconut Cream sweetened.
• While 1 lb of Canned Coconut Cream sweetened contains 2.3 times more Copper, 1.9 times more Magnesium, 1.8 times more Manganese, 13.8 times more Selenium and 2.1 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Canned Coconut Cream sweetened contain similar levels of Phosphorus per one pound.
• 1 pound of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium
• 1 pound of Canned Coconut Cream sweetened lack sufficient amounts of Calcium and Iron

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Carrots with Liquids and Salt has 9 times more Fiber than Canned Coconut Cream sweetened.
• While 1 lb of Canned Coconut Cream sweetened contains 15.5 times more Energy, 116.5 times more Fat, 618.9 times more Saturated Fat, 9.9 times more Carbohydrate, 20.9 times more Sugars and 2 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 1 pound of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy and Protein
• 1 pound of Canned Coconut Cream sweetened provide inadequate amounts of Fiber
• Both Canned Carrots Solids and Liquids with Salt as well as Canned Coconut Cream sweetened provide inadequate amounts of Omega 3 and Omega 6 in one pound.