Comparing Nutrients in 5 ounces Canned Carrots with Salt VS Cake, pudding-type, carrot, dry mix

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Cake, pudding-type, carrot, dry mix	5%	21%	74%

Macro Nutrients

	Canned Carrots with Salt	Cake, pudding-type, carrot, dry mix	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	20.3% 588kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	14.3% 14g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	6.52% 2.1g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	22.6% 0.36g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	28.7% 4.87g	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	86.4% 112g	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	NA	38g per day for Men 19-50 years
Protein	1.6% 0.91g	13% 7.23g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Cake, pudding-type, carrot, dry mix	Recommended Dietary Allowance
Vitamin A	88% 791μg	15.3% 137μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.13% 0.026mg	31.3% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	19.5% 3.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.83% 0.19mg	8.33% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	8.6% 0.11mg	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	23.7% 95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.36% 0.057μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.25% 3.83mg	1.9% 1.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Cake, pudding-type, carrot, dry mix	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	7.87% 0.071mg	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	32% 2.55mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	32.5% 0.75mg	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	50% 350mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	7.05% 240mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	38.4% 21μg	55μg per day for Men 19-50 years
Sodium	23% 343mg	53.6% 804mg	1500mg per day for Men 19-50 years
Zinc	3.35% 0.37mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.56% 132g	0.14% 5.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Cake, pudding-type, carrot, dry mix per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Carrots with Salt versus 5 oz of Cake, pudding-type, carrot, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Carrots with Salt vs Cake, pudding-type, carrot, dry mix:

• 5 ounces of Canned Carrots with Salt have 5.8 times more Vitamin A, 1.4 times more Vitamin B6 and 2.3 times more Vitamin C than Cake, pudding-type, carrot, dry mix.
• While 5 oz of Cake, pudding-type, carrot, dry mix contain 14.7 times more Vitamin B1, 5.7 times more Vitamin B2, 4 times more Vitamin B3, 2.2 times more Vitamin B5 and 7.4 times more Vitamin B9 than Drained Canned Carrots with Salt.
• 5 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 5 ounces of Cake, pudding-type, carrot, dry mix have insufficient amounts of Vitamin C
• Both Drained Canned Carrots with Salt as well as Cake, pudding-type, carrot, dry mix have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Canned Carrots with Salt vs Cake, pudding-type, carrot, dry mix:

• 5 ounces of Canned Carrots with Salt have 2.1 times more Copper, 1.3 times more Zinc and 25.8 times more Water than Cake, pudding-type, carrot, dry mix.
• While 5 oz of Cake, pudding-type, carrot, dry mix contain 6.9 times more Calcium, 2.8 times more Iron, 10.3 times more Phosphorus, 37.3 times more Selenium and 2.3 times more Sodium than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Cake, pudding-type, carrot, dry mix contain similar levels of Manganese and Potassium per five ounces.
• 5 ounces of Canned Carrots with Salt lack sufficient amounts of Selenium
• 5 ounces of Cake, pudding-type, carrot, dry mix lack sufficient amounts of Zinc
• Both Drained Canned Carrots with Salt as well as Cake, pudding-type, carrot, dry mix lack sufficient amounts of Magnesium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cake, pudding-type, carrot, dry mix contain 16.6 times more Energy, 51.6 times more Fat, 40.9 times more Saturated Fat, 23.2 times more Omega 3, 43.5 times more Omega 6, 14.3 times more Carbohydrate and 8 times more Protein than Drained Canned Carrots with Salt.
• 5 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein