Comparing Nutrients in 1 pound Pummelo VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Pummelo	7%	1%	92%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Pummelo	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	5.94% 172kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	NA	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	NA	2.27% 0.036g	1.6g per day for Men 19-50 years
Omega 6	NA	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.6% 43.6g	18.7% 24.4g	130g per day for Men 19-50 years
Sugars	NA	15.4% 11g	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	12% 4.54g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Pummelo	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	309% 2781μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	7.2% 0.086mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	9.42% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.24% 1mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	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	NA	9.07% 36.3μg	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	307% 277mg	10% 9.07mg	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% 3.3mg	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

	Pummelo	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	1.8% 18mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	52% 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	6.24% 0.5mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	6.48% 27.2mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	3.35% 0.077mg	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	11% 77mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	29% 980mg	23% 785mg	3400mg per day for Men 19-50 years
Selenium	NA	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	72.6% 1089mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	11% 404g	11.4% 422g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Pummelo vs Canned Carrots with Liquids and Salt:

• Raw Pummelo has 1.8 times more Vitamin B1 and 30.5 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain more Vitamin A, 1.9 times more Vitamin B3 and 3.1 times more Vitamin B6 than Raw Pummelo.
• Both Raw Pummelo and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B2 per 1 lb.
• Both Raw Pummelo as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Pummelo vs Canned Carrots with Liquids and Salt:

• Raw Pummelo has 1.2 times more Potassium than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 7.8 times more Calcium, 2.1 times more Copper, 4.7 times more Iron, 1.5 times more Magnesium, 26.5 times more Manganese, 240 times more Sodium and 3.6 times more Zinc than Raw Pummelo.
• Both Raw Pummelo and Canned Carrots Solids and Liquids with Salt have similar amounts of Phosphorus and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Pummelo has 1.7 times more Energy, 1.8 times more Carbohydrate and 1.3 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.8 times more Fiber than Raw Pummelo.
• Both Raw Pummelo as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.