Comparing Nutrients in 5 ounces Canned Carrots with Salt VS Canned Pumpkin

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Canned Pumpkin	11%	6%	83%

Macro Nutrients

	Canned Carrots with Salt	Canned Pumpkin	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.65% 0.21g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	0.71% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	0.058% 0.01g	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	8.82% 11.5g	130g per day for Men 19-50 years
Sugars	4.85% 3.5g	6.45% 4.68g	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	11% 4.1g	38g per day for Men 19-50 years
Protein	1.6% 0.91g	2.8% 1.56g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Canned Pumpkin	Recommended Dietary Allowance
Vitamin A	88% 791μg	123% 1103μg	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	5.9% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	3.25% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.83% 0.19mg	11.3% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	6.1% 0.079mg	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	4.25% 17μg	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	6.6% 5.95mg	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	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	19% 22.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Canned Pumpkin	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	17% 0.15mg	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	24.6% 1.97mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	9.2% 0.21mg	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	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	8.6% 292mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	23% 343mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	3.35% 0.37mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	3.56% 132g	3.45% 128g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Canned Carrots with Salt have 1.5 times more Vitamin B3 and 2 times more Vitamin B6 than Canned Pumpkin.
• While 5 oz of Canned Pumpkin no Salt contain 1.4 times more Vitamin A, 1.3 times more Vitamin B1, 1.8 times more Vitamin B2, 3 times more Vitamin B5, 1.3 times more Vitamin B9, 1.6 times more Vitamin C, 1.4 times more Vitamin E and 1.6 times more Vitamin K than Drained Canned Carrots with Salt.
• 5 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Drained Canned Carrots with Salt as well as Canned Pumpkin no Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Canned Carrots with Salt have 3 times more Manganese, 48.4 times more Sodium and 1.5 times more Zinc than Canned Pumpkin.
• While 5 oz of Canned Pumpkin no Salt contain 2.2 times more Iron, 2.9 times more Magnesium and 1.5 times more Phosphorus than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Canned Pumpkin contain similar levels of Calcium, Copper, Potassium and Water per five ounces.
• 5 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• 5 ounces of Canned Pumpkin lack sufficient amounts of Zinc
• Both Drained Canned Carrots with Salt as well as Canned Pumpkin no Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Canned Pumpkin no Salt contain 1.5 times more Carbohydrate, 1.3 times more Sugars and 1.9 times more Fiber than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt as well as Canned Pumpkin no Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in five ounces.