Comparing Nutrients in 1 pound Canned Carrots with Liquids and Salt VS Passion-fruit, Purple

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Passion-fruit, Purple	8%	6%	86%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Passion-fruit, Purple	Recommended Dietary Allowance
Energy	3.6% 104kcal	15% 440kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	3.27% 3.18g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.84% 0.27g	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	11% 1.86g	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	81.6% 106g	130g per day for Men 19-50 years
Sugars	15.4% 11g	70% 51g	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	124% 47g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	18% 9.98g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Passion-fruit, Purple	Recommended Dietary Allowance
Vitamin A	309% 2781μg	32.3% 290μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	42.5% 6.8mg	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	35% 0.45mg	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	151% 136mg	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	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Passion-fruit, Purple	Recommended Dietary Allowance
Calcium	14% 141mg	5.44% 54.4mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	43.3% 0.39mg	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	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	31.3% 132mg	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	44% 308mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	46.4% 1579mg	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	8.47% 127mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	11.4% 422g	8.94% 331g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Carrots with Liquids and Salt vs Passion-fruit, Purple:

• Canned Carrots Solids and Liquids with Salt have 9.6 times more Vitamin A, more Vitamin B1, 36.5 times more Vitamin E and 14 times more Vitamin K than Raw Passion-fruit, Purple.
• While Raw Passion-fruit, Purple contains 4.8 times more Vitamin B2, 3.6 times more Vitamin B3, 1.8 times more Vitamin B9 and 15 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Raw Passion-fruit, Purple have similar amounts of Vitamin B6 per 1 lb.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Passion-fruit, Purple 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 Passion-fruit, Purple:

• Canned Carrots Solids and Liquids with Salt have 2.6 times more Calcium, 8.6 times more Sodium, 2.9 times more Zinc and 1.3 times more Water than Raw Passion-fruit, Purple.
• While Raw Passion-fruit, Purple contains 3.1 times more Iron, 3.2 times more Magnesium, 3.4 times more Phosphorus, 2 times more Potassium and 1.5 times more Selenium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Raw Passion-fruit, Purple have similar amounts of Copper per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Passion-fruit, Purple contains 4.2 times more Energy, 7.3 times more Omega 6, 4.4 times more Carbohydrate, 4.6 times more Sugars, 5.8 times more Fiber and 3.8 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Passion-fruit, Purple have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.