Comparing Nutrients in 5 ounces Canned Carrots with Salt VS Pie crust, standard-type, frozen, ready-to-bake, enriched, baked

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	5%	51%	44%

Macro Nutrients

	Canned Carrots with Salt	Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	25% 720kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	41.8% 40.5g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	41% 13g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	12.2% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	27.7% 4.7g	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	61.3% 79.7g	130g per day for Men 19-50 years
Sugars	4.85% 3.5g	8.27% 6g	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	12.3% 4.68g	38g per day for Men 19-50 years
Protein	1.6% 0.91g	16.5% 9.2g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	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	35.4% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	30.6% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.83% 0.19mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	4.9% 0.064mg	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	24% 96μg	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	5.1% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	9.2% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	15.3% 0.14mg	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	49.6% 3.97mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	NA	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	16.6% 116mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	4.75% 162mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	17.5% 9.64μg	55μg per day for Men 19-50 years
Sodium	23% 343mg	44% 662mg	1500mg per day for Men 19-50 years
Zinc	3.35% 0.37mg	6.57% 0.72mg	11mg per day for Men 19-50 years
Water	3.56% 132g	0.28% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Pie crust, standard-type, frozen, ready-to-bake, enriched, baked per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Carrots with Salt versus 5 oz of Pie crust, standard-type, frozen, ready-to-bake, enriched, baked to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Carrots with Salt vs Pie crust, standard-type, frozen, ready-to-bake, enriched, baked:

• 5 ounces of Canned Carrots with Salt have more Vitamin A, 2.5 times more Vitamin B6, more Vitamin C, 1.4 times more Vitamin E and 1.3 times more Vitamin K than Pie crust, standard-type, frozen, ready-to-bake, enriched, baked.
• While 5 oz of Pie crust, standard-type, frozen, ready-to-bake, enriched, baked contain 16.7 times more Vitamin B1, 5.2 times more Vitamin B2, 6.3 times more Vitamin B3, 3.4 times more Vitamin B5 and 7.6 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 Pie crust, standard-type, frozen, ready-to-bake, enriched, baked have insufficient amounts of Vitamin A and Vitamin C
• Both Drained Canned Carrots with Salt as well as Pie crust, standard-type, frozen, ready-to-bake, enriched, baked have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Carrots with Salt vs Pie crust, standard-type, frozen, ready-to-bake, enriched, baked:

• 5 ounces of Canned Carrots with Salt have 1.6 times more Potassium and 12.9 times more Water than Pie crust, standard-type, frozen, ready-to-bake, enriched, baked.
• While 5 oz of Pie crust, standard-type, frozen, ready-to-bake, enriched, baked contain 4.4 times more Iron, 2.1 times more Magnesium, 3.4 times more Phosphorus, 17 times more Selenium, 1.9 times more Sodium and 2 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Pie crust, standard-type, frozen, ready-to-bake, enriched, baked contain similar levels of Calcium and Copper per five ounces.
• 5 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Pie crust, standard-type, frozen, ready-to-bake, enriched, baked contain 20.3 times more Energy, 150.5 times more Fat, 257.7 times more Saturated Fat, 12.5 times more Omega 3, 42 times more Omega 6, 10.2 times more Carbohydrate, 1.7 times more Sugars, 2.2 times more Fiber and 10.2 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