Comparing Nutrients in 5 ounces Apples VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Apples	2%	3%	95%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Apples	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	2.54% 73.7kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	0.71% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.061g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.6g	5.86% 7.6g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	4.8% 3.5g	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	11.5% 8.36g	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	% 3.44g	NA	g per day for Men 19-50 years
Sucrose	% 2.93g	NA	g per day for Men 19-50 years
Fiber	8.95% 3.4g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	0.66% 0.37g	1.47% 0.82g	56g per day for Men 19-50 years

Vitamins

	Apples	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	97% 869μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	2.24% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.83% 0.037mg	2.94% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.81% 0.13mg	3.73% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.73% 0.086mg	3.94% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.47% 0.058mg	12.2% 0.16mg	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	1.06% 4.25μg	2.83% 11.3μg	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	7.24% 6.52mg	3.15% 2.83mg	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	1.7% 0.26mg	6.9% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	0.85% 8.5mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	4.25% 0.038mg	16.2% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.12% 4.68μg	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	2.13% 0.17mg	9.2% 0.74mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	2.16% 0.05mg	27.7% 0.64mg	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	2.23% 15.6mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	4.46% 152mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	3.28% 121g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Apples VS Canned Carrots with Liquids and Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Apples versus 5 oz of Canned Carrots with Liquids and Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Apples vs Canned Carrots with Liquids and Salt:

• 5 ounces of Apples have 2.3 times more Vitamin C than Canned Carrots with Liquids and Salt.
• While 5 oz of Canned Carrots Solids and Liquids with Salt contain 204.3 times more Vitamin A, 4.6 times more Vitamin B3, 2.3 times more Vitamin B5, 2.7 times more Vitamin B6, 2.7 times more Vitamin B9, 4.1 times more Vitamin E and 4.5 times more Vitamin K than Raw Apples with skin.
• 5 ounces of Apples have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin E and Vitamin K
• Both Raw Apples with skin as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Apples vs Canned Carrots with Liquids and Salt:

• 5 oz of Canned Carrots Solids and Liquids with Salt contain 5.2 times more Calcium, 3.8 times more Copper, 4.3 times more Iron, 1.8 times more Magnesium, 12.9 times more Manganese, 1.8 times more Phosphorus, 1.6 times more Potassium, 240 times more Sodium and 7.3 times more Zinc than Raw Apples with skin.
• Both Apples and Canned Carrots with Liquids and Salt contain similar levels of Water per five ounces.
• 5 ounces of Apples lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus and Zinc
• Both Raw Apples with skin as well as Canned Carrots Solids and Liquids with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Apples have 2.6 times more Carbohydrate, 4.2 times more Sugars and 1.3 times more Fiber than Canned Carrots with Liquids and Salt.
• Both Raw Apples with skin as well as Canned Carrots Solids and Liquids with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in five ounces.