Comparing Nutrients in 5 ounces Canned Carrots with Salt VS Apples, dehydrated (low moisture), sulfured, stewed

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Apples, dehydrated (low moisture), sulfured, stewed	1%	1%	98%

Macro Nutrients

	Canned Carrots with Salt	Apples, dehydrated (low moisture), sulfured, stewed	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	3.6% 105kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.089% 0.028g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	0.53% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	0.25% 0.043g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.04% 7.85g	21.7% 28.2g	130g per day for Men 19-50 years
Sugars	4.85% 3.5g	NA	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	5.6% 2.13g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	1.6% 0.91g	0.71% 0.4g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Apples, dehydrated (low moisture), sulfured, stewed	Recommended Dietary Allowance
Vitamin A	88% 791μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.13% 0.026mg	0.94% 0.011mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	3.16% 0.041mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	1.24% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.83% 0.19mg	2.27% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	5.9% 0.077mg	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	3.2% 12.8μg	0% 0μg	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	4.25% 3.83mg	0.94% 0.85mg	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	7% 1.05mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Apples, dehydrated (low moisture), sulfured, stewed	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	0.57% 5.67mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	9.13% 0.082mg	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	11.3% 0.91mg	7.6% 0.61mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	1.7% 7.1mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	1.66% 0.038mg	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	4.86% 34mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	5.67% 193mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	23% 343mg	2.46% 37mg	1500mg per day for Men 19-50 years
Zinc	3.35% 0.37mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	3.56% 132g	3.04% 112g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Apples, dehydrated (low moisture), sulfured, stewed per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Carrots with Salt versus 5 oz of Apples, dehydrated (low moisture), sulfured, stewed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Carrots with Salt vs Apples, dehydrated (low moisture), sulfured, stewed:

• 5 ounces of Canned Carrots with Salt have 558 times more Vitamin A, 3.9 times more Vitamin B3, 1.7 times more Vitamin B5, 2.1 times more Vitamin B6, more Vitamin B9 and 4.5 times more Vitamin C than Apples, dehydrated (low moisture), sulfured, stewed.
• Both Canned Carrots with Salt and Apples, dehydrated (low moisture), sulfured, stewed provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Apples, dehydrated (low moisture), sulfured, stewed have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• Both Drained Canned Carrots with Salt as well as Apples, dehydrated (low moisture), sulfured, stewed have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Carrots with Salt vs Apples, dehydrated (low moisture), sulfured, stewed:

• 5 ounces of Canned Carrots with Salt have 6.3 times more Calcium, 1.8 times more Copper, 1.5 times more Iron, 16.7 times more Manganese, 2 times more Phosphorus, 1.3 times more Potassium, 9.3 times more Sodium and 4.3 times more Zinc than Apples, dehydrated (low moisture), sulfured, stewed.
• Both Canned Carrots with Salt and Apples, dehydrated (low moisture), sulfured, stewed contain similar levels of Water per five ounces.
• 5 ounces of Apples, dehydrated (low moisture), sulfured, stewed lack sufficient amounts of Calcium, Manganese, Phosphorus and Zinc
• Both Drained Canned Carrots with Salt as well as Apples, dehydrated (low moisture), sulfured, stewed lack sufficient amounts of Magnesium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Apples, dehydrated (low moisture), sulfured, stewed contain 3 times more Energy, 3.6 times more Carbohydrate and 1.7 times more Fiber than Drained Canned Carrots with Salt.
• 5 ounces of Canned Carrots with Salt provide inadequate amounts of Energy
• Both Drained Canned Carrots with Salt as well as Apples, dehydrated (low moisture), sulfured, stewed provide inadequate amounts of Omega 3, Omega 6 and Protein in five ounces.