Comparing Nutrients in 5 ounces Canned Carrots with Liquids and Salt VS Swiss Chard

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Swiss Chard	30%	8%	62%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Swiss Chard	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	0.93% 27kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	0.53% 0.089g	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	4.08% 5.3g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	2.15% 1.56g	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	5.97% 2.27g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	4.56% 2.55g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Swiss Chard	Recommended Dietary Allowance
Vitamin A	97% 869μg	48% 434μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.24% 0.027mg	4.72% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	4.88% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	10.8% 0.14mg	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	4.96% 20μg	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	47.2% 42.5mg	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	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	980% 1177μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Swiss Chard	Recommended Dietary Allowance
Calcium	4.4% 44mg	7.23% 72.3mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	28% 0.25mg	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	32% 2.55mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	27.3% 115mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	22.6% 0.52mg	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	9.3% 65.2mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	16% 537mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	20% 302mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	3.56% 132g	3.55% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Swiss Chard per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Carrots with Liquids and Salt versus 5 oz of Swiss Chard 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 Swiss Chard:

• 5 ounces of Canned Carrots with Liquids and Salt have 2 times more Vitamin A than Swiss Chard.
• While 5 oz of Raw Swiss Chard contain 2.1 times more Vitamin B1, 3.3 times more Vitamin B2, 1.8 times more Vitamin B9, 15 times more Vitamin C, 2.6 times more Vitamin E and 84.7 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Swiss Chard provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per five ounces.
• 5 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Swiss Chard 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 Swiss Chard:

• 5 ounces of Canned Carrots with Liquids and Salt have 1.2 times more Manganese than Swiss Chard.
• While 5 oz of Raw Swiss Chard contain 1.6 times more Calcium, 1.7 times more Copper, 3.5 times more Iron, 9 times more Magnesium, 2.3 times more Phosphorus and 2.2 times more Potassium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Swiss Chard contain similar levels of Sodium, Zinc and Water per five ounces.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Swiss Chard 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 1.4 times more Carbohydrate and 2.2 times more Sugars than Swiss Chard.
• While 5 oz of Raw Swiss Chard contain 3.1 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Swiss Chard offer comparable quantities of Fiber per five ounces.
• 5 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Swiss Chard provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.