Comparing Nutrients in 5 ounces Canned Carrots with Salt VS Garlic

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Garlic	16%	3%	81%

Macro Nutrients

	Canned Carrots with Salt	Garlic	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	7.3% 211kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	1.77% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	1.9% 0.32g	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	36% 47g	130g per day for Men 19-50 years
Sugars	4.85% 3.5g	1.96% 1.4g	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	7.83% 2.98g	38g per day for Men 19-50 years
Protein	1.6% 0.91g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Garlic	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	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.83% 0.19mg	17% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	135% 1.75mg	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	49% 44.2mg	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	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Garlic	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	47% 0.42mg	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	30% 2.4mg	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	103% 2.37mg	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	31% 217mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	16.7% 568mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	36.6% 20μg	55μg per day for Men 19-50 years
Sodium	23% 343mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	3.35% 0.37mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	3.56% 132g	2.24% 83g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Garlic per 5 oz

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

Lets compare vitamin content per 5 ounces of Canned Carrots with Salt vs Garlic:

• 5 ounces of Canned Carrots with Salt have more Vitamin A, 3 times more Vitamin B9, 9.3 times more Vitamin E and 5.8 times more Vitamin K than Garlic.
• While 5 oz of Raw Garlic contain 11.1 times more Vitamin B1, 3.7 times more Vitamin B2, 1.3 times more Vitamin B3, 4.4 times more Vitamin B5, 11 times more Vitamin B6 and 11.6 times more Vitamin C than Drained Canned Carrots with Salt.
• 5 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 5 ounces of Garlic have insufficient amounts of Vitamin A, Vitamin B9, Vitamin E and Vitamin K
• Both Drained Canned Carrots with Salt as well as Raw Garlic have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Carrots with Salt vs Garlic:

• 5 ounces of Canned Carrots with Salt have 14.2 times more Sodium and 1.6 times more Water than Garlic.
• While 5 oz of Raw Garlic contain 7.2 times more Calcium, 2.9 times more Copper, 2.7 times more Iron, 3.1 times more Magnesium, 3.7 times more Manganese, 6.4 times more Phosphorus, 2.2 times more Potassium, 35.5 times more Selenium and 4.5 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 ounces of Canned Carrots with Salt have 2.5 times more Sugars than Garlic.
• While 5 oz of Raw Garlic contain 6 times more Energy, 6 times more Carbohydrate, 1.4 times more Fiber and 9.9 times more Protein than Drained Canned Carrots with Salt.
• 5 ounces of Canned Carrots with Salt provide inadequate amounts of Energy and Protein
• Both Drained Canned Carrots with Salt as well as Raw Garlic provide inadequate amounts of Omega 3 and Omega 6 in five ounces.