Comparing Nutrients in 5 ounces Canned Carrots with Liquids and Salt VS Root Beer Carbonated

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Root Beer Carbonated	0%	0%	100%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Root Beer Carbonated	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	0% 0g	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	11.6% 15g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	20.7% 15g	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	0% 0g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Root Beer Carbonated	Recommended Dietary Allowance
Vitamin A	97% 869μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.24% 0.027mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	0% 0mg	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	2.83% 11.3μg	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	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% 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 Liquids and Salt	Root Beer Carbonated	Recommended Dietary Allowance
Calcium	4.4% 44mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	1.1% 0.01mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.5% 101μg	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	0.89% 0.071mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	0.34% 1.4mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	0.8% 0.018mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	0.042% 1.4mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	3.56% 132g	3.42% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Root Beer Carbonated per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Carrots with Liquids and Salt versus 5 oz of Root Beer Carbonated 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 Root Beer Carbonated:

• 5 ounces of Canned Carrots with Liquids and Salt have more Vitamin A, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Root Beer Carbonated.
• 5 ounces of Root Beer Carbonated have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as Root Beer Carbonated have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Carrots with Liquids and Salt vs Root Beer Carbonated:

• 5 ounces of Canned Carrots with Liquids and Salt have 6.2 times more Calcium, 14.7 times more Copper, 10.4 times more Iron, 9 times more Magnesium, 34.6 times more Manganese, more Phosphorus, 173 times more Potassium, 18.5 times more Sodium and 4.1 times more Zinc than Root Beer Carbonated.
• Both Canned Carrots with Liquids and Salt and Root Beer Carbonated contain similar levels of Water per five ounces.
• 5 ounces of Root Beer Carbonated lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Canned Carrots Solids and Liquids with Salt as well as Root Beer Carbonated lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Carrots with Liquids and Salt have more Fiber than Root Beer Carbonated.
• While 5 oz of Root Beer Carbonated contain 2 times more Carbohydrate and 4.3 times more Sugars than Canned Carrots Solids and Liquids with Salt.
• 5 ounces of Root Beer Carbonated provide inadequate amounts of Fiber
• Both Canned Carrots Solids and Liquids with Salt as well as Root Beer Carbonated provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in five ounces.