Comparing Nutrients in 1 pound Canned Carrots with Liquids and Salt VS Pie crust, deep dish, frozen, unbaked, made with enriched flour

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Pie crust, deep dish, frozen, unbaked, made with enriched flour	5%	55%	40%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Recommended Dietary Allowance
Energy	3.6% 104kcal	73.2% 2123kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	134% 130g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	115% 37g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	32.6% 0.52g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	89.4% 15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.4g	163% 212g	130g per day for Men 19-50 years
Sugars	15.4% 11g	NA	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	16.7% 6.35g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	44.7% 25g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Recommended Dietary Allowance
Vitamin A	309% 2781μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	86% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	71% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	32.7% 1.63mg	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	87.3% 349μg	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	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	22% 3.3mg	37.5% 5.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	56.7% 68μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Recommended Dietary Allowance
Calcium	14% 141mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	40% 0.36mg	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	128% 10.3mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	94% 2.16mg	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	12% 413mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	37% 20.4μg	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	107% 1601mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	11.4% 422g	2.18% 80.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Pie crust, deep dish, frozen, unbaked, made with enriched flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Carrots with Liquids and Salt versus 1 lb of Pie crust, deep dish, frozen, unbaked, made with enriched flour 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 Pie crust, deep dish, frozen, unbaked, made with enriched flour:

• 1 pound of Canned Carrots with Liquids and Salt has 2.4 times more Vitamin B6 than Pie crust, deep dish, frozen, unbaked, made with enriched flour.
• While 1 lb of Pie crust, deep dish, frozen, unbaked, made with enriched flour contains 11.9 times more Vitamin B1, 5.3 times more Vitamin B2, 5.9 times more Vitamin B3, 2.6 times more Vitamin B5, 9.6 times more Vitamin B9, 1.7 times more Vitamin E and 1.5 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• 1 pound of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Canned Carrots Solids and Liquids with Salt as well as Pie crust, deep dish, frozen, unbaked, made with enriched flour have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Canned Carrots with Liquids and Salt vs Pie crust, deep dish, frozen, unbaked, made with enriched flour:

• 1 pound of Canned Carrots with Liquids and Salt has 1.6 times more Calcium, 1.3 times more Copper, 1.9 times more Potassium and 5.2 times more Water than Pie crust, deep dish, frozen, unbaked, made with enriched flour.
• While 1 lb of Pie crust, deep dish, frozen, unbaked, made with enriched flour contains 4.3 times more Iron, 1.7 times more Magnesium, 3.4 times more Phosphorus, 11.3 times more Selenium, 1.5 times more Sodium and 1.6 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Pie crust, deep dish, frozen, unbaked, made with enriched flour contain similar levels of Manganese per one pound.
• 1 pound of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Carrots with Liquids and Salt has 1.3 times more Fiber than Pie crust, deep dish, frozen, unbaked, made with enriched flour.
• While 1 lb of Pie crust, deep dish, frozen, unbaked, made with enriched flour contains 20.3 times more Energy, 205.3 times more Fat, 325.2 times more Saturated Fat, 14.4 times more Omega 3, 59.8 times more Omega 6, 8.7 times more Carbohydrate and 9.5 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, Omega 3, Omega 6 and Protein