Comparing Nutrients in 5 ounces Canned Carrots with Liquids and Salt VS Chocolate-flavored hazelnut spread

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Chocolate-flavored hazelnut spread	4%	50%	46%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Chocolate-flavored hazelnut spread	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	26.3% 764kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	43.4% 42g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	126% 40.3g	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	68% 88.4g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	106% 76.6g	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	20% 7.65g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	13.7% 7.67g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Chocolate-flavored hazelnut spread	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	10% 0.12mg	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	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	10% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	8.94% 0.12mg	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	16% 0.38μg	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	47% 7.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Chocolate-flavored hazelnut spread	Recommended Dietary Allowance
Calcium	4.4% 44mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	74% 0.66mg	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	77.6% 6.2mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	53.5% 1.23mg	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	30.8% 215mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	17% 577mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	9.28% 5.1μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	3.56% 132g	0.041% 1.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Chocolate-flavored hazelnut spread per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Carrots with Liquids and Salt versus 5 oz of Chocolate-flavored hazelnut spread 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 Chocolate-flavored hazelnut spread:

• 5 ounces of Canned Carrots with Liquids and Salt have 613 times more Vitamin A, 1.4 times more Vitamin B6, more Vitamin C and 5.2 times more Vitamin K than Chocolate-flavored hazelnut spread.
• While 5 oz of Chocolate-flavored hazelnut spread contain 4.5 times more Vitamin B1, 6.3 times more Vitamin B2, 2.6 times more Vitamin B5, 1.8 times more Vitamin B9, more Vitamin B12 and 6.8 times more Vitamin E than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Chocolate-flavored hazelnut spread provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1 and Vitamin B12
• 5 ounces of Chocolate-flavored hazelnut spread have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as Chocolate-flavored hazelnut spread have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Carrots with Liquids and Salt vs Chocolate-flavored hazelnut spread:

• 5 ounces of Canned Carrots with Liquids and Salt have 5.9 times more Sodium and 86.9 times more Water than Chocolate-flavored hazelnut spread.
• While 5 oz of Chocolate-flavored hazelnut spread contain 3.5 times more Calcium, 4.6 times more Copper, 8.4 times more Iron, 7.1 times more Magnesium, 1.9 times more Manganese, 7.6 times more Phosphorus, 2.4 times more Potassium, 9 times more Selenium and 3.7 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 Chocolate-flavored hazelnut spread contain 23.4 times more Energy, 212.4 times more Fat, 1136.9 times more Saturated Fat, 11.6 times more Carbohydrate, 22 times more Sugars, 3 times more Fiber and 9.3 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 and Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Chocolate-flavored hazelnut spread provide inadequate amounts of Omega 3 and Omega 6 in five ounces.