Comparing Nutrients in 5 ounces Canned Carrots with Salt VS Lemon Juice

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Lemon Juice	4%	7%	89%

Macro Nutrients

	Canned Carrots with Salt	Lemon Juice	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	0.1% 0.017g	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	7.52% 9.8g	130g per day for Men 19-50 years
Sugars	4.85% 3.5g	4.93% 3.57g	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	2.15% 1.56g	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	% 1.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.61g	g per day for Men 19-50 years
Fiber	5.6% 2.13g	1.1% 0.43g	38g per day for Men 19-50 years
Protein	1.6% 0.91g	0.89% 0.5g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Lemon Juice	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	2.83% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	1.64% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	0.81% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.83% 0.19mg	3.7% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	5% 0.065mg	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	7.1% 28.3μg	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	61% 55mg	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	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Lemon Juice	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	2.5% 0.023mg	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	1.4% 0.11mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	2.02% 8.5mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	0.74% 0.017mg	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	1.6% 11.3mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	4.3% 146mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	23% 343mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	3.35% 0.37mg	0.64% 0.071mg	11mg per day for Men 19-50 years
Water	3.56% 132g	3.54% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Lemon Juice per 5 oz

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

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

• 5 ounces of Canned Carrots with Salt have more Vitamin A, 2 times more Vitamin B2, 6.1 times more Vitamin B3, 2.4 times more Vitamin B6, 4.9 times more Vitamin E and more Vitamin K than Lemon Juice.
• While 5 oz of Raw Lemon Juice contain 1.3 times more Vitamin B1, 2.2 times more Vitamin B9 and 14.3 times more Vitamin C than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Lemon Juice provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 5 ounces of Lemon Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Drained Canned Carrots with Salt as well as Raw Lemon Juice have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Canned Carrots with Salt have 4.2 times more Calcium, 6.5 times more Copper, 8 times more Iron, 37.5 times more Manganese, 3 times more Phosphorus, 1.7 times more Potassium, 242 times more Sodium and 5.2 times more Zinc than Lemon Juice.
• Both Canned Carrots with Salt and Lemon Juice contain similar levels of Water per five ounces.
• 5 ounces of Lemon Juice lack sufficient amounts of Calcium, Copper, Iron, Manganese, Phosphorus and Zinc
• Both Drained Canned Carrots with Salt as well as Raw Lemon Juice lack sufficient amounts of Magnesium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Carrots with Salt have 5 times more Fiber than Lemon Juice.
• Both Canned Carrots with Salt and Lemon Juice offer comparable quantities of Carbohydrate and Sugars per five ounces.
• 5 ounces of Lemon Juice provide inadequate amounts of Fiber
• Both Drained Canned Carrots with Salt as well as Raw Lemon Juice provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in five ounces.