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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Candies, sweet chocolate	3%	54%	43%

Macro Nutrients

	Canned Carrots with Salt	Candies, sweet chocolate	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	24.8% 719kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	50% 48.5g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	89% 28.5g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	2.66% 0.043g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	8% 1.36g	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	66% 85.6g	130g per day for Men 19-50 years
Sugars	4.85% 3.5g	101% 73g	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	20.5% 7.8g	38g per day for Men 19-50 years
Protein	1.6% 0.91g	9.87% 5.53g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Candies, sweet 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	2.36% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	5.94% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.83% 0.19mg	2% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	4.7% 0.061mg	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	1.06% 4.25μg	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	7.44% 8.93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Candies, sweet chocolate	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	90% 0.81mg	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	49% 3.9mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	30.4% 0.7mg	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	29.8% 208mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	23% 343mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	3.35% 0.37mg	19.3% 2.13mg	11mg per day for Men 19-50 years
Water	3.56% 132g	0.019% 0.71g	3700g per day for Men 19-50 years

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

• Drained Canned Carrots with Salt have more Vitamin A, 1.9 times more Vitamin B5, 2.6 times more Vitamin B6, 3 times more Vitamin B9, more Vitamin C, 2.8 times more Vitamin E and 1.6 times more Vitamin K than Candies, sweet chocolate.
• While Candies, sweet chocolate contain 8 times more Vitamin B2 than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt and Candies, sweet chocolate have similar amounts of Vitamin B1 and Vitamin B3 per 5 oz.
• Both Drained Canned Carrots with Salt as well as Candies, sweet chocolate have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Drained Canned Carrots with Salt have 15.1 times more Sodium and 185.9 times more Water than Candies, sweet chocolate.
• While Candies, sweet chocolate contain 5.5 times more Copper, 4.3 times more Iron, 14.1 times more Magnesium, 6.1 times more Phosphorus, 1.6 times more Potassium, 7 times more Selenium and 5.8 times more Zinc than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt and Candies, sweet chocolate have similar amounts of Calcium and Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Candies, sweet chocolate contain 20.3 times more Energy, 180 times more Fat, 557.8 times more Saturated Fat, 2.7 times more Omega 3, 12.2 times more Omega 6, 10.9 times more Carbohydrate, 20.8 times more Sugars, 3.7 times more Fiber and 6.1 times more Protein than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt as well as Candies, sweet chocolate have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.