Comparing Nutrients in 5 ounces Canned Carrots with Salt VS Boysenberries, canned, heavy syrup

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Boysenberries, canned, heavy syrup	4%	1%	95%

Macro Nutrients

	Canned Carrots with Salt	Boysenberries, canned, heavy syrup	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	4.3% 125kcal	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	0.018% 0.006g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	2.04% 0.033g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	0.38% 0.064g	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	24.3% 31.6g	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	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Boysenberries, canned, heavy syrup	Recommended Dietary Allowance
Vitamin A	88% 791μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.13% 0.026mg	3.07% 0.037mg	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	2.04% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.83% 0.19mg	3.7% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	4.14% 0.054mg	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	12% 48μg	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	9.76% 8.8mg	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	Boysenberries, canned, heavy syrup	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	11% 0.099mg	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	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	15.4% 0.35mg	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	2.02% 14mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	3.75% 128mg	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	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	3.35% 0.37mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	3.56% 132g	2.92% 108g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Boysenberries, canned, heavy syrup per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Carrots with Salt versus 5 oz of Boysenberries, canned, heavy syrup to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Carrots with Salt vs Boysenberries, canned, heavy syrup:

• 5 ounces of Canned Carrots with Salt have 279 times more Vitamin A, 2.4 times more Vitamin B3 and 2.9 times more Vitamin B6 than Boysenberries, canned, heavy syrup.
• While 5 oz of Boysenberries, canned, heavy syrup contain 1.4 times more Vitamin B1, 3.8 times more Vitamin B9 and 2.3 times more Vitamin C than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Boysenberries, canned, heavy syrup provide similar amounts of Vitamin B2 and Vitamin B5 per five ounces.
• 5 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 5 ounces of Boysenberries, canned, heavy syrup have insufficient amounts of Vitamin A and Vitamin B3
• Both Drained Canned Carrots with Salt as well as Boysenberries, canned, heavy syrup have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Carrots with Salt vs Boysenberries, canned, heavy syrup:

• 5 ounces of Canned Carrots with Salt have 1.4 times more Calcium, 1.5 times more Copper, 1.5 times more Iron, 1.8 times more Manganese, 2.4 times more Phosphorus, 2 times more Potassium, 80.7 times more Sodium, 1.4 times more Zinc and 1.2 times more Water than Boysenberries, canned, heavy syrup.
• While 5 oz of Boysenberries, canned, heavy syrup contain 1.4 times more Magnesium than Drained Canned Carrots with Salt.
• 5 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• 5 ounces of Boysenberries, canned, heavy syrup lack sufficient amounts of Calcium, Phosphorus and Zinc
• Both Drained Canned Carrots with Salt as well as Boysenberries, canned, heavy syrup lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boysenberries, canned, heavy syrup contain 3.5 times more Energy, 4 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 Boysenberries, canned, heavy syrup provide inadequate amounts of Omega 3, Omega 6 and Protein in five ounces.