Comparing Nutrients in 1 pound Popovers, dry mix, unenriched VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Popovers, dry mix, unenriched	11%	11%	78%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Popovers, dry mix, unenriched	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	58% 1683kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.5g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	21% 3.56g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	248% 322g	19.3% 25g	130g per day for Men 19-50 years
Sugars	NA	15.5% 11.2g	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	NA	18% 6.8g	38g per day for Men 19-50 years
Protein	84.2% 47g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Popovers, dry mix, unenriched	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	281% 2531μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38% 0.46mg	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.07% 0.12mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.5% 4.72mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.5% 2.18mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	39% 0.51mg	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	28.3% 113μg	10.2% 41μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	15% 0.36μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.5% 0.45mg	13.6% 12.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	22.4% 3.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popovers, dry mix, unenriched	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	14.5% 145mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	52.4% 0.47mg	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	46.5% 3.7mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	146% 3.36mg	88.7% 2.04mg	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	64.8% 454mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	13.3% 454mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	NA	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	274% 4110mg	73% 1098mg	1500mg per day for Men 19-50 years
Zinc	36.3% 4mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	1.43% 53g	11.4% 422g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Popovers, dry mix, unenriched vs Canned Carrots with Salt:

• Popovers, dry mix, unenriched have 5.6 times more Vitamin B1, 1.9 times more Vitamin B3, 3.6 times more Vitamin B5, 2.8 times more Vitamin B9 and more Vitamin B12 than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain more Vitamin A, 2.7 times more Vitamin B6 and 27 times more Vitamin C than Popovers, dry mix, unenriched.
• Both Popovers, dry mix, unenriched and Drained Canned Carrots with Salt have similar amounts of Vitamin B2 per 1 lb.

Comparing minerals per 1 pound for Popovers, dry mix, unenriched vs Canned Carrots with Salt:

• Popovers, dry mix, unenriched have 1.3 times more Calcium, 1.7 times more Copper, 1.3 times more Iron, 3.1 times more Magnesium, 1.6 times more Manganese, 4.2 times more Phosphorus, 3.7 times more Sodium and 3.4 times more Zinc than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 1.8 times more Potassium and 7.9 times more Water than Popovers, dry mix, unenriched.

Comparison of macro-nutrients per 1 pound:

• Popovers, dry mix, unenriched have 14.8 times more Energy, 22.6 times more Fat, 27.3 times more Saturated Fat, 3.5 times more Omega 3, 9.9 times more Omega 6, 12.8 times more Carbohydrate and 16.3 times more Protein than Drained Canned Carrots with Salt.
• Both Popovers, dry mix, unenriched as well as Drained Canned Carrots with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.