Comparing Nutrients in 1 pound Canned Pumpkin Pie Mix VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Pumpkin Pie Mix	4%	1%	95%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Canned Pumpkin Pie Mix	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	16.3% 472kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	2.27% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.08% 0.014g	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	92% 120g	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	99% 37.6g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	8.83% 4.94g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Canned Pumpkin Pie Mix	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	209% 1882μg	309% 2781μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.05% 0.073mg	7.2% 0.086mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.54mg	9.42% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.17mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.5% 0.72mg	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	39.7% 159μg	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	17.6% 16mg	10% 9.07mg	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	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

	Canned Pumpkin Pie Mix	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	16.8% 168mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	34.3% 0.31mg	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	60% 4.8mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	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	29% 204mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	18.4% 626mg	23% 785mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	63% 943mg	72.6% 1089mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	8.76% 324g	11.4% 422g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Pumpkin Pie Mix VS Canned Carrots with Liquids and Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Pumpkin Pie Mix versus 1 lb of Canned Carrots with Liquids and Salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Canned Pumpkin Pie Mix has 4.4 times more Vitamin B2, 8.2 times more Vitamin B5, 1.4 times more Vitamin B6, 4.4 times more Vitamin B9 and 1.8 times more Vitamin C than Canned Carrots with Liquids and Salt.
• While 1 lb of Canned Carrots Solids and Liquids with Salt contains 1.5 times more Vitamin A than Canned Pumpkin Pie Mix.
• Both Canned Pumpkin Pie Mix and Canned Carrots with Liquids and Salt provide similar amounts of Vitamin B3 per one pound.
• Both Canned Pumpkin Pie Mix as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Pumpkin Pie Mix vs Canned Carrots with Liquids and Salt:

• 1 pound of Canned Pumpkin Pie Mix has 2 times more Iron, 1.8 times more Magnesium, 2.3 times more Phosphorus and 2.8 times more Selenium than Canned Carrots with Liquids and Salt.
• While 1 lb of Canned Carrots Solids and Liquids with Salt contains 1.5 times more Copper, 1.3 times more Potassium and 1.3 times more Water than Canned Pumpkin Pie Mix.
• Both Canned Pumpkin Pie Mix and Canned Carrots with Liquids and Salt contain similar levels of Calcium, Manganese, Sodium and Zinc 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 Pumpkin Pie Mix has 4.5 times more Energy, 4.9 times more Carbohydrate and 4.6 times more Fiber than Canned Carrots with Liquids and Salt.
• 1 pound of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy
• Both Canned Pumpkin Pie Mix as well as Canned Carrots Solids and Liquids with Salt provide inadequate amounts of Omega 3, Omega 6 and Protein in one pound.