Comparing Nutrients in 5 ounces Canned Carrots with Liquids and Salt VS Raw Pearled Barley

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Raw Pearled Barley	11%	3%	86%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Raw Pearled Barley	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	17.2% 499kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	1.7% 1.64g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	4.87% 0.078g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	4.2% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.86% 7.6g	84.7% 110g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	1.56% 1.13g	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	6.7% 2.55g	58% 22g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Raw Pearled Barley	Recommended Dietary Allowance
Vitamin A	97% 869μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.24% 0.027mg	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	40.8% 6.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	8% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	28.3% 0.37mg	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	2.83% 11.3μg	8.15% 32.6μg	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	3.15% 2.83mg	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	6.9% 1.03mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Raw Pearled Barley	Recommended Dietary Allowance
Calcium	4.4% 44mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	16.2% 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	9.2% 0.74mg	44.3% 3.54mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	81.5% 1.87mg	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	4.05% 28.3mg	44.8% 313mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	97% 53.4μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	27.4% 3mg	11mg per day for Men 19-50 years
Water	3.56% 132g	0.39% 14.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Raw Pearled Barley per 5 oz

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

Lets compare vitamin content per 5 ounces of Canned Carrots with Liquids and Salt vs Raw Pearled Barley:

• 5 ounces of Canned Carrots with Liquids and Salt have 613 times more Vitamin A, more Vitamin C, 36.5 times more Vitamin E and 4.5 times more Vitamin K than Raw Pearled Barley.
• While 5 oz of Raw Pearled Barley contain 10.1 times more Vitamin B1, 4.2 times more Vitamin B2, 10.9 times more Vitamin B3, 2 times more Vitamin B5, 2.3 times more Vitamin B6 and 2.9 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• 5 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 5 ounces of Raw Pearled Barley have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Pearled Barley have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Carrots with Liquids and Salt vs Raw Pearled Barley:

• 5 ounces of Canned Carrots with Liquids and Salt have 26.7 times more Sodium and 9.2 times more Water than Raw Pearled Barley.
• While 5 oz of Raw Pearled Barley contain 4.1 times more Copper, 4.8 times more Iron, 8.8 times more Magnesium, 2.9 times more Manganese, 11.1 times more Phosphorus, 1.6 times more Potassium, 94.3 times more Selenium and 7.3 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Raw Pearled Barley contain similar levels of Calcium per five ounces.
• 5 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Carrots with Liquids and Salt have 3.1 times more Sugars than Raw Pearled Barley.
• While 5 oz of Raw Pearled Barley contain 15.3 times more Energy, 6.9 times more Omega 3, 9 times more Omega 6, 14.5 times more Carbohydrate, 8.7 times more Fiber and 17.1 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 5 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein