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

Macros Ratio

	Protein	Fat	Carbs
Florida Avocados	7%	69%	24%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Florida Avocados	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	5.87% 170kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	14.7% 14.3g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	8.7% 2.78g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	8.5% 0.14g	0.71% 0.011g	1.6g per day for Men 19-50 years
Omega 6	13% 2.24g	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	8.53% 11g	5.86% 7.6g	130g per day for Men 19-50 years
Sugars	4.73% 3.43g	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	0.49% 0.35g	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	% 3.08g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	21% 7.94g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	5.64% 3.16g	1.47% 0.82g	56g per day for Men 19-50 years

Vitamins

	Florida Avocados	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	97% 869μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	2.24% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.78% 0.075mg	2.94% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.95% 0.95mg	3.73% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.4% 1.3mg	3.94% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.5% 0.11mg	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	12.4% 49.6μg	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	27.4% 24.7mg	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	25% 3.77mg	6.9% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Avocados	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	1.4% 14mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	16.2% 0.15mg	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	3% 0.24mg	9.2% 0.74mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	5.85% 0.13mg	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	8.1% 56.7mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	14.6% 498mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	NA	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	3% 112g	3.56% 132g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Florida Avocados 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 Florida Avocados vs Canned Carrots with Liquids and Salt:

• 5 ounces of Florida Avocados have 2 times more Vitamin B2, 1.6 times more Vitamin B3, 6.7 times more Vitamin B5, 4.4 times more Vitamin B9, 8.7 times more Vitamin C and 3.6 times more Vitamin E than Canned Carrots with Liquids and Salt.
• While 5 oz of Canned Carrots Solids and Liquids with Salt contain 87.6 times more Vitamin A and 1.4 times more Vitamin B6 than Raw Florida Avocados.
• 5 ounces of Florida Avocados have insufficient amounts of Vitamin A
• Both Raw Florida Avocados 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 Florida Avocados vs Canned Carrots with Liquids and Salt:

• 5 ounces of Florida Avocados have 3 times more Copper, 2.7 times more Magnesium, 2 times more Phosphorus, 2 times more Potassium and 1.4 times more Zinc than Canned Carrots with Liquids and Salt.
• While 5 oz of Canned Carrots Solids and Liquids with Salt contain 3.1 times more Calcium, 3.1 times more Iron, 4.7 times more Manganese and 120 times more Sodium than Raw Florida Avocados.
• Both Florida Avocados and Canned Carrots with Liquids and Salt contain similar levels of Water per five ounces.
• 5 ounces of Florida Avocados lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Florida Avocados have 5.2 times more Energy, 71.9 times more Fat, 78.4 times more Saturated Fat, 12 times more Omega 3, 28.2 times more Omega 6, 1.5 times more Carbohydrate, 3.1 times more Fiber and 3.8 times more Protein than Canned Carrots with Liquids and Salt.
• Both Florida Avocados and Canned Carrots with Liquids and Salt offer comparable quantities of Sugars per five ounces.
• 5 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein