Comparing Nutrients in 1 pound Canned Prune Juice VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Canned Prune Juice	3%	0%	97%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Canned Prune Juice	Boiled Carrots	Recommended Dietary Allowance
Energy	11% 322kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.043% 0.014g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	2.32% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79g	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	103% 74.6g	21.6% 15.6g	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	2.25% 1.63g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	NA	% 12.2g	g per day for Men 19-50 years
Fiber	12% 4.54g	36% 13.6g	38g per day for Men 19-50 years
Protein	4.94% 2.77g	6.16% 3.45g	56g per day for Men 19-50 years

Vitamins

	Canned Prune Juice	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	429% 3865μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.05% 0.073mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.56mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.49mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76% 0.99mg	53.4% 0.69mg	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	0% 0μg	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	20.7% 18.6mg	18% 16.3mg	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	3.63% 0.54mg	31% 4.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.4μg	51.8% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Prune Juice	Boiled Carrots	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	34.3% 0.31mg	8.57% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	6.83% 273μg	5.4% 215μg	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	67% 5.35mg	19.3% 1.54mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	29.8% 0.68mg	30.6% 0.7mg	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	16% 113mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	37% 1252mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	17.5% 263mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	9.96% 368g	11% 409g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Prune Juice vs Boiled Carrots:

• Canned Prune Juice has 1.6 times more Vitamin B2, 1.2 times more Vitamin B3 and 1.4 times more Vitamin B6 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A, 4.1 times more Vitamin B1, 2.2 times more Vitamin B5, more Vitamin B9, 8.6 times more Vitamin E and 4 times more Vitamin K than Canned Prune Juice.
• Both Canned Prune Juice and Boiled and Drained Carrots have similar amounts of Vitamin C per 1 lb.
• Both Canned Prune Juice as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Prune Juice vs Boiled Carrots:

• Canned Prune Juice has 4 times more Copper, 1.3 times more Fluoride, 3.5 times more Iron and 1.4 times more Magnesium than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.5 times more Calcium and 14.5 times more Sodium than Canned Prune Juice.
• Both Canned Prune Juice and Boiled and Drained Carrots have similar amounts of Manganese, Phosphorus, Potassium, Selenium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Prune Juice has 2 times more Energy, 2.1 times more Carbohydrate and 4.8 times more Sugars than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 3 times more Fiber than Canned Prune Juice.
• Both Canned Prune Juice and Boiled and Drained Carrots have similar amounts of Protein per 1 lb.
• Both Canned Prune Juice as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.