Comparing Nutrients in 5 ounces Canned Carrots with Salt VS Snacks, corn cakes

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Snacks, corn cakes	8%	6%	86%

Macro Nutrients

	Canned Carrots with Salt	Snacks, corn cakes	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	19% 549kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	1.86% 0.6g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	2.66% 0.043g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	7.42% 1.26g	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	91% 118g	130g per day for Men 19-50 years
Sugars	4.85% 3.5g	46% 33.3g	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	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	7.1% 2.7g	38g per day for Men 19-50 years
Protein	1.6% 0.91g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Snacks, corn cakes	Recommended Dietary Allowance
Vitamin A	88% 791μg	11% 99μg	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	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	45.6% 7.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.83% 0.19mg	23.5% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	15.3% 0.2mg	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	6.73% 27μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7% 1.05mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Snacks, corn cakes	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	66% 0.6mg	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	38.5% 162mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	112% 2.57mg	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	31.8% 223mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	6.55% 223mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	23% 343mg	46% 692mg	1500mg per day for Men 19-50 years
Zinc	3.35% 0.37mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	3.56% 132g	0.18% 6.52g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Snacks, corn cakes per 5 oz

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

Lets compare vitamin content per 5 ounces of Canned Carrots with Salt vs Snacks, corn cakes:

• 5 ounces of Canned Carrots with Salt have 8 times more Vitamin A, more Vitamin C and more Vitamin K than Snacks, corn cakes.
• While 5 oz of Snacks, corn cakes contain 13.9 times more Vitamin B1, 1.7 times more Vitamin B2, 9.3 times more Vitamin B3, 6.1 times more Vitamin B5 and 2.1 times more Vitamin B9 than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Snacks, corn cakes provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 5 ounces of Snacks, corn cakes have insufficient amounts of Vitamin C and Vitamin K
• Both Drained Canned Carrots with Salt as well as Snacks, corn cakes have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Canned Carrots with Salt vs Snacks, corn cakes:

• 5 ounces of Canned Carrots with Salt have 1.3 times more Calcium and 20.2 times more Water than Snacks, corn cakes.
• While 5 oz of Snacks, corn cakes contain 4 times more Copper, 2.2 times more Iron, 14.3 times more Magnesium, 4 times more Manganese, 6.5 times more Phosphorus, 24.8 times more Selenium, 2 times more Sodium and 7.7 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Snacks, corn cakes contain similar levels of Potassium per five ounces.
• 5 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium
• 5 ounces of Snacks, corn cakes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Snacks, corn cakes contain 15.5 times more Energy, 12.6 times more Fat, 11.3 times more Omega 6, 15.1 times more Carbohydrate, 9.5 times more Sugars, 1.3 times more Fiber and 12.7 times more Protein than Drained Canned Carrots with Salt.
• 5 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 6 and Protein
• Both Drained Canned Carrots with Salt as well as Snacks, corn cakes provide inadequate amounts of Omega 3 in five ounces.