Comparing Nutrients in 5 ounces Canned Carrots with Liquids and Salt VS Cake, pudding-type, chocolate, dry mix

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Cake, pudding-type, chocolate, dry mix	4%	18%	78%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Cake, pudding-type, chocolate, dry mix	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	19% 554kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	12% 11.5g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	15.5% 4.96g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	23% 3.93g	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	87.4% 114g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	77.3% 56g	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	8.58% 3.26g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	11.6% 6.52g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Cake, pudding-type, chocolate, dry mix	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	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	21.4% 3.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	3.4% 0.044mg	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	19% 76.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	29.5% 0.71μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.15% 2.83mg	0.16% 0.14mg	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	6.14% 0.92mg	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	Cake, pudding-type, chocolate, dry mix	Recommended Dietary Allowance
Calcium	4.4% 44mg	19% 189mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	43% 0.39mg	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	51.7% 4.14mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	14% 58mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	13% 0.3mg	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	58% 405mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	14% 478mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	8.5% 4.68μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	82% 1228mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	3.56% 132g	0.15% 5.53g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Cake, pudding-type, chocolate, dry mix per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Carrots with Liquids and Salt versus 5 oz of Cake, pudding-type, chocolate, dry mix 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 Cake, pudding-type, chocolate, dry mix:

• 5 ounces of Canned Carrots with Liquids and Salt have 613 times more Vitamin A, 3.6 times more Vitamin B6, 20 times more Vitamin C and 4.5 times more Vitamin K than Cake, pudding-type, chocolate, dry mix.
• While 5 oz of Cake, pudding-type, chocolate, dry mix contain 11.1 times more Vitamin B1, 6.3 times more Vitamin B2, 5.7 times more Vitamin B3, 1.5 times more Vitamin B5, 6.8 times more Vitamin B9 and more Vitamin B12 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Cake, pudding-type, chocolate, dry mix provide similar amounts of Vitamin E per five ounces.
• 5 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1 and Vitamin B12
• 5 ounces of Cake, pudding-type, chocolate, dry mix have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as Cake, pudding-type, chocolate, dry mix have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Carrots with Liquids and Salt vs Cake, pudding-type, chocolate, dry mix:

• 5 ounces of Canned Carrots with Liquids and Salt have 2.1 times more Manganese and 23.8 times more Water than Cake, pudding-type, chocolate, dry mix.
• While 5 oz of Cake, pudding-type, chocolate, dry mix contain 4.3 times more Calcium, 2.6 times more Copper, 5.6 times more Iron, 4.6 times more Magnesium, 14.3 times more Phosphorus, 1.9 times more Potassium, 8.3 times more Selenium, 3.6 times more Sodium and 2.7 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• 5 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cake, pudding-type, chocolate, dry mix contain 17 times more Energy, 58.1 times more Fat, 140 times more Saturated Fat, 25.3 times more Omega 3, 49.6 times more Omega 6, 14.9 times more Carbohydrate, 16.1 times more Sugars, 1.3 times more Fiber and 7.9 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