Comparing Nutrients in 5 ounces Canned Carrots with Salt VS Candies, semisweet chocolate

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Candies, semisweet chocolate	3%	50%	47%

Macro Nutrients

	Canned Carrots with Salt	Candies, semisweet chocolate	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	23.5% 680kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	44% 42.5g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	78.6% 25g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	6.02% 0.096g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	7.5% 1.27g	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	69.7% 91g	130g per day for Men 19-50 years
Sugars	4.85% 3.5g	107% 77.3g	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	22% 8.36g	38g per day for Men 19-50 years
Protein	1.6% 0.91g	10.6% 5.95g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Candies, semisweet chocolate	Recommended Dietary Allowance
Vitamin A	88% 791μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.13% 0.026mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.83% 0.19mg	2.98% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	3.8% 0.05mg	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	4.6% 18.4μg	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% 0mg	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	2.46% 0.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Candies, semisweet chocolate	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	110% 0.99mg	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	55.5% 4.44mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	49.3% 1.13mg	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	26.7% 187mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	15.2% 517mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	23% 343mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	3.35% 0.37mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	3.56% 132g	0.027% 0.99g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Candies, semisweet chocolate per 5 oz

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

Lets compare vitamin content per 5 ounces of Canned Carrots with Salt vs Candies, semisweet chocolate:

• 5 ounces of Canned Carrots with Salt have more Vitamin A, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5, 3.2 times more Vitamin B6, more Vitamin C, 2.8 times more Vitamin E and 1.8 times more Vitamin K than Candies, semisweet chocolate.
• While 5 oz of Candies, semisweet chocolate contain 3.1 times more Vitamin B1, 3 times more Vitamin B2 and 1.4 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 Candies, semisweet chocolate have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Drained Canned Carrots with Salt as well as Candies, semisweet chocolate have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Carrots with Salt vs Candies, semisweet chocolate:

• 5 ounces of Canned Carrots with Salt have 22 times more Sodium and 132.8 times more Water than Candies, semisweet chocolate.
• While 5 oz of Candies, semisweet chocolate contain 1.3 times more Calcium, 6.7 times more Copper, 4.9 times more Iron, 14.4 times more Magnesium, 1.8 times more Manganese, 5.5 times more Phosphorus, 2 times more Potassium, 10.5 times more Selenium and 6.2 times more Zinc than Drained Canned Carrots with Salt.
• 5 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Candies, semisweet chocolate contain 19.2 times more Energy, 157.9 times more Fat, 493.1 times more Saturated Fat, 6.2 times more Omega 3, 11.4 times more Omega 6, 11.5 times more Carbohydrate, 22 times more Sugars, 3.9 times more Fiber and 6.6 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