Comparing Nutrients in 5 ounces Canned Carrots with Salt VS Raspberries Puree

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Raspberries Puree	7%	15%	78%

Macro Nutrients

	Canned Carrots with Salt	Raspberries Puree	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	2.7% 78kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.27% 0.088g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	0.25% 0.043g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	6.04% 7.85g	12.6% 16.3g	130g per day for Men 19-50 years
Sugars	4.85% 3.5g	13% 9.3g	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	6.45% 4.68g	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	% 4.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.3g	g per day for Men 19-50 years
Fiber	5.6% 2.13g	16% 6.1g	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	Raspberries Puree	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	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	4.08% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.83% 0.19mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	4.03% 0.052mg	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	10.6% 42.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.25% 3.83mg	23% 20.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7% 1.05mg	7.28% 1.1mg	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	Raspberries Puree	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	13.5% 0.12mg	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	12.2% 0.98mg	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	41.7% 0.96mg	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	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	8.13% 276mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	NA	55μg per day for Men 19-50 years
Sodium	23% 343mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	3.35% 0.37mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	3.56% 132g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Raspberries Puree per 5 oz

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

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

• 5 ounces of Canned Carrots with Salt have 111.6 times more Vitamin A and 3 times more Vitamin B6 than Raspberries Puree.
• While 5 oz of Raspberries Puree with Seeds contain 4.4 times more Vitamin B1, 3 times more Vitamin B2, 2.3 times more Vitamin B5, 3.3 times more Vitamin B9 and 5.4 times more Vitamin C than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Raspberries Puree provide similar amounts of Vitamin B3 and Vitamin E per five ounces.
• 5 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 5 ounces of Raspberries Puree have insufficient amounts of Vitamin A

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

• 5 ounces of Canned Carrots with Salt have 1.2 times more Copper and 60.5 times more Sodium than Raspberries Puree.
• While 5 oz of Raspberries Puree with Seeds contain 3.1 times more Magnesium and 1.5 times more Manganese than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Raspberries Puree contain similar levels of Calcium, Iron, Phosphorus, Potassium, Zinc and Water per five ounces.
• 5 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raspberries Puree with Seeds contain 2.1 times more Carbohydrate, 2.6 times more Sugars and 2.9 times more Fiber than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt as well as Raspberries Puree with Seeds provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in five ounces.