Comparing Nutrients in 5 ounces Canned Carrots with Salt VS Candies, soft fruit and nut squares

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Candies, soft fruit and nut squares	2%	22%	76%

Macro Nutrients

	Canned Carrots with Salt	Candies, soft fruit and nut squares	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	19% 553kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	14% 13.5g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	3.98% 1.27g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	116% 1.86g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	46% 7.83g	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	80.5% 105g	130g per day for Men 19-50 years
Sugars	4.85% 3.5g	90% 65g	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	8.95% 3.4g	38g per day for Men 19-50 years
Protein	1.6% 0.91g	5.85% 3.27g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Candies, soft fruit and nut squares	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	5.55% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	4.25% 0.055mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	1.58% 0.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.83% 0.19mg	3.18% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	8.94% 0.12mg	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	4.25% 17μg	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	0.31% 0.28mg	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	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Candies, soft fruit and nut squares	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	47.7% 0.43mg	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	16.5% 1.3mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	33.2% 0.76mg	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	11% 76.5mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	3.4% 116mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	23% 343mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	3.35% 0.37mg	6.83% 0.75mg	11mg per day for Men 19-50 years
Water	3.56% 132g	0.53% 19.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Candies, soft fruit and nut squares per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Carrots with Salt versus 5 oz of Candies, soft fruit and nut squares 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, soft fruit and nut squares:

• 5 ounces of Canned Carrots with Salt have more Vitamin A, 3.1 times more Vitamin B3, 1.2 times more Vitamin B5, 1.4 times more Vitamin B6, 13.5 times more Vitamin C, 7.4 times more Vitamin E and 24.5 times more Vitamin K than Candies, soft fruit and nut squares.
• While 5 oz of Candies, soft fruit and nut squares contain 2.6 times more Vitamin B1, 1.3 times more Vitamin B2 and 1.3 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, soft fruit and nut squares have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C, Vitamin E and Vitamin K
• Both Drained Canned Carrots with Salt as well as Candies, soft fruit and nut squares have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Carrots with Salt vs Candies, soft fruit and nut squares:

• 5 ounces of Canned Carrots with Salt have 1.5 times more Calcium, 2.2 times more Potassium, 1.8 times more Sodium and 6.7 times more Water than Candies, soft fruit and nut squares.
• While 5 oz of Candies, soft fruit and nut squares contain 2.9 times more Copper, 1.5 times more Iron, 3.1 times more Magnesium, 2.3 times more Phosphorus, 3.5 times more Selenium and 2 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Candies, soft fruit and nut squares contain similar levels of Manganese per five ounces.
• 5 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium
• 5 ounces of Candies, soft fruit and nut squares lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Candies, soft fruit and nut squares contain 15.6 times more Energy, 50.1 times more Fat, 24.9 times more Saturated Fat, 119.5 times more Omega 3, 69.9 times more Omega 6, 13.3 times more Carbohydrate, 18.5 times more Sugars, 1.6 times more Fiber and 3.6 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