Comparing Nutrients in 5 ounces Canned Carrots with Salt VS Oil Roasted Pecans

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Oil Roasted Pecans	5%	88%	7%

Macro Nutrients

	Canned Carrots with Salt	Oil Roasted Pecans	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	35% 1013kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	110% 107g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	32% 10.3g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	91% 1.46g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	188% 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	14% 18.4g	130g per day for Men 19-50 years
Sugars	4.85% 3.5g	7.76% 5.63g	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	0.078% 0.057g	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	% 0.057g	g per day for Men 19-50 years
Sucrose	NA	% 5.53g	g per day for Men 19-50 years
Fiber	5.6% 2.13g	35.4% 13.5g	38g per day for Men 19-50 years
Protein	1.6% 0.91g	23.3% 13g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Oil Roasted Pecans	Recommended Dietary Allowance
Vitamin A	88% 791μg	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.13% 0.026mg	56% 0.67mg	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	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.83% 0.19mg	21% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	20.4% 0.27mg	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	5.3% 21.3μg	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	1.1% 0.99mg	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	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Oil Roasted Pecans	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	9.5% 95mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	189% 1.7mg	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	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	41% 172mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	228% 5.24mg	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	53.3% 373mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	16.3% 556mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	15.5% 8.5μg	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	57.6% 6.34mg	11mg per day for Men 19-50 years
Water	3.56% 132g	0.043% 1.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Oil Roasted Pecans per 5 oz

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

Lets compare vitamin content per 5 ounces of Canned Carrots with Salt vs Oil Roasted Pecans:

• 5 ounces of Canned Carrots with Salt have 111.6 times more Vitamin A and 3.9 times more Vitamin C than Oil Roasted Pecans.
• While 5 oz of Oil Roasted Pecans contain 26.3 times more Vitamin B1, 3.7 times more Vitamin B2, 2.2 times more Vitamin B3, 5.5 times more Vitamin B5, 1.7 times more Vitamin B6, 1.7 times more Vitamin B9 and 3.4 times more Vitamin E than Drained Canned Carrots with Salt.
• 5 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 5 ounces of Oil Roasted Pecans have insufficient amounts of Vitamin A and Vitamin C
• Both Drained Canned Carrots with Salt as well as Oil Roasted Pecans have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Carrots with Salt vs Oil Roasted Pecans:

• 5 ounces of Canned Carrots with Salt have 242 times more Sodium and 82.3 times more Water than Oil Roasted Pecans.
• While 5 oz of Oil Roasted Pecans contain 2.7 times more Calcium, 11.5 times more Copper, 3.9 times more Iron, 15.1 times more Magnesium, 8.2 times more Manganese, 11 times more Phosphorus, 2.2 times more Potassium, 15 times more Selenium and 17.2 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 Oil Roasted Pecans contain 28.6 times more Energy, 395.9 times more Fat, 201.1 times more Saturated Fat, 93.7 times more Omega 3, 285.5 times more Omega 6, 2.3 times more Carbohydrate, 1.6 times more Sugars, 6.3 times more Fiber and 14.4 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