Comparing Nutrients in 1 pound Canned Carrots with Liquids and Salt VS Puddings, tapioca, ready-to-eat

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Puddings, tapioca, ready-to-eat	6%	27%	67%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Puddings, tapioca, ready-to-eat	Recommended Dietary Allowance
Energy	3.6% 104kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	18% 17.6g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	13.6% 4.36g	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	1.92% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.56% 4.54mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.4g	75.7% 98g	130g per day for Men 19-50 years
Sugars	15.4% 11g	93% 67.6g	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	% 57g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	0% 0g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	15.8% 8.85g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Puddings, tapioca, 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	9.07% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	1.84% 0.29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	21.3% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	8.37% 0.11mg	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	3.4% 13.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	39.7% 0.95μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	10% 9.07mg	1.5% 1.36mg	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	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Puddings, tapioca, ready-to-eat	Recommended Dietary Allowance
Calcium	14% 141mg	32.2% 322mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	9.07% 0.082mg	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	6.24% 0.5mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	6.48% 27.2mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	2.17% 0.05mg	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	39% 272mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	44% 658mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	9.07% 1mg	11mg per day for Men 19-50 years
Water	11.4% 422g	8.8% 326g	3700g per day for Men 19-50 years

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

• Canned Carrots Solids and Liquids with Salt have more Vitamin A, 6.5 times more Vitamin B3, 4.7 times more Vitamin B6, 2.7 times more Vitamin B9, 6.7 times more Vitamin C, 4.9 times more Vitamin E and 24.5 times more Vitamin K than Puddings, tapioca, ready-to-eat.
• While Puddings, tapioca, ready-to-eat contain 1.3 times more Vitamin B1, 3.6 times more Vitamin B2, 1.7 times more Vitamin B5 and more Vitamin B12 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Puddings, tapioca, ready-to-eat have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Carrots with Liquids and Salt vs Puddings, tapioca, ready-to-eat:

• Canned Carrots Solids and Liquids with Salt have 5.7 times more Copper, 4.7 times more Iron, 1.5 times more Magnesium, 40.9 times more Manganese, 1.9 times more Potassium, 1.7 times more Sodium, 1.3 times more Zinc and 1.3 times more Water than Puddings, tapioca, ready-to-eat.
• While Puddings, tapioca, ready-to-eat contain 2.3 times more Calcium and 3 times more Phosphorus than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Puddings, tapioca, ready-to-eat have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Carrots Solids and Liquids with Salt have more Fiber than Puddings, tapioca, ready-to-eat.
• While Puddings, tapioca, ready-to-eat contain 5.7 times more Energy, 27.7 times more Fat, 38.5 times more Saturated Fat, 4 times more Carbohydrate, 6.1 times more Sugars and 3.4 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Puddings, tapioca, ready-to-eat have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.