Comparing Nutrients in 5 ounces Canned Carrots with Salt VS Raspberry Juice Concentrate

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Raspberry Juice Concentrate	5%	5%	90%

Macro Nutrients

	Canned Carrots with Salt	Raspberry Juice Concentrate	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	11% 313kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	0.075% 0.013g	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	58% 75.4g	130g per day for Men 19-50 years
Sugars	4.85% 3.5g	74.7% 54g	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	39.3% 28.5g	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	% 24.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.46g	g per day for Men 19-50 years
Fiber	5.6% 2.13g	4.1% 1.56g	38g per day for Men 19-50 years
Protein	1.6% 0.91g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Raspberry Juice Concentrate	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	29.5% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.83% 0.19mg	76.5% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	27.3% 0.35mg	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	3.2% 12.8μg	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	60% 54mg	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	0.57% 0.085mg	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	Raspberry Juice Concentrate	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	13.7% 137mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	21.7% 0.2mg	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	20.6% 1.64mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	288% 6.6mg	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	20.2% 142mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	49% 1670mg	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	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	3.35% 0.37mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	3.56% 132g	1.58% 58.3g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Canned Carrots with Salt have more Vitamin A and 12.3 times more Vitamin E than Raspberry Juice Concentrate.
• While 5 oz of Raspberry Juice Concentrate contain 13.9 times more Vitamin B1, 11.3 times more Vitamin B2, 7 times more Vitamin B3, 20 times more Vitamin B5, 2.2 times more Vitamin B6 and 14.1 times more Vitamin C than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Raspberry Juice Concentrate provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 5 ounces of Raspberry Juice Concentrate have insufficient amounts of Vitamin A and Vitamin E

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

• 5 ounces of Canned Carrots with Salt have 24.2 times more Sodium and 2.3 times more Water than Raspberry Juice Concentrate.
• While 5 oz of Raspberry Juice Concentrate contain 3.9 times more Calcium, 1.3 times more Copper, 1.8 times more Iron, 14 times more Magnesium, 10.4 times more Manganese, 4.2 times more Phosphorus, 6.6 times more Potassium and 5 times more Zinc than Drained Canned Carrots with Salt.
• 5 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Carrots with Salt have 1.4 times more Fiber than Raspberry Juice Concentrate.
• While 5 oz of Raspberry Juice Concentrate contain 8.8 times more Energy, 9.6 times more Carbohydrate, 15.4 times more Sugars and 4.8 times more Protein than Drained Canned Carrots with Salt.
• 5 ounces of Canned Carrots with Salt provide inadequate amounts of Energy and Protein
• Both Drained Canned Carrots with Salt as well as Raspberry Juice Concentrate provide inadequate amounts of Omega 3 and Omega 6 in five ounces.