Comparing Nutrients in 5 ounces Canned Carrots with Salt VS Syrups, corn, high-fructose

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Syrups, corn, high-fructose	0%	0%	100%

Macro Nutrients

	Canned Carrots with Salt	Syrups, corn, high-fructose	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	13.7% 398kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	0% 0g	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	83% 108g	130g per day for Men 19-50 years
Sugars	4.85% 3.5g	148% 107g	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	0% 0g	38g per day for Men 19-50 years
Protein	1.6% 0.91g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Syrups, corn, high-fructose	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	2.07% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.83% 0.19mg	0.31% 0.016mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	0% 0mg	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	0% 0μg	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	0% 0mg	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	Syrups, corn, high-fructose	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	4.57% 0.041mg	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	0.53% 0.043mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	5.8% 0.13mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	23% 343mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	3.35% 0.37mg	0.26% 0.028mg	11mg per day for Men 19-50 years
Water	3.56% 132g	0.92% 34g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Carrots with Salt vs Syrups, corn, high-fructose:

• Drained Canned Carrots with Salt have more Vitamin A, more Vitamin B1, 1.6 times more Vitamin B2, more Vitamin B3, 12.3 times more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Syrups, corn, high-fructose.
• Both Drained Canned Carrots with Salt as well as Syrups, corn, high-fructose have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Carrots with Salt vs Syrups, corn, high-fructose:

• Drained Canned Carrots with Salt have more Calcium, 3.6 times more Copper, 21.3 times more Iron, more Magnesium, 4.8 times more Manganese, more Phosphorus, more Potassium, 121 times more Sodium, 13 times more Zinc and 3.9 times more Water than Syrups, corn, high-fructose.
• While Syrups, corn, high-fructose contain 1.8 times more Selenium than Drained Canned Carrots with Salt.

Comparison of macro-nutrients per 5 ounces:

• Drained Canned Carrots with Salt have more Fiber and more Protein than Syrups, corn, high-fructose.
• While Syrups, corn, high-fructose contain 11.2 times more Energy, 13.7 times more Carbohydrate and 30.5 times more Sugars than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt as well as Syrups, corn, high-fructose have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.