Comparing Nutrients in 5 ounces Canned Carrots with Liquids and Salt VS Red Currants

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Red Currants	9%	3%	88%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Red Currants	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	2.74% 79.4kcal	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	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	0.44% 0.075g	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	15% 19.6g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	14.4% 10.4g	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	6.9% 5g	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	% 4.56g	g per day for Men 19-50 years
Sucrose	NA	% 0.86g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	16% 6.1g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	3.54% 2g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Red Currants	Recommended Dietary Allowance
Vitamin A	97% 869μg	0.31% 2.83μg	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	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	0.89% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	1.8% 0.091mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	7.63% 0.099mg	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	2.83% 11.3μg	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	64.6% 58mg	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	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	13% 15.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Red Currants	Recommended Dietary Allowance
Calcium	4.4% 44mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	17% 0.15mg	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	17.7% 1.4mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	11.5% 0.26mg	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	8.9% 62.4mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	11.5% 390mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	2.96% 0.33mg	11mg per day for Men 19-50 years
Water	3.56% 132g	3.2% 119g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Carrots with Liquids and Salt vs Red Currants:

• Canned Carrots Solids and Liquids with Salt have 306.5 times more Vitamin A, 4.2 times more Vitamin B3, 2.2 times more Vitamin B5, 1.6 times more Vitamin B6 and 7.3 times more Vitamin E than Raw Red And White Currants.
• While Raw Red And White Currants contain 2.1 times more Vitamin B1, 1.9 times more Vitamin B2 and 20.5 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Raw Red And White Currants have similar amounts of Vitamin B9 and Vitamin K per 5 oz.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Red And White Currants have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Carrots with Liquids and Salt vs Red Currants:

• Canned Carrots Solids and Liquids with Salt have 2.4 times more Manganese, 240 times more Sodium and 1.3 times more Zinc than Raw Red And White Currants.
• While Raw Red And White Currants contain 1.9 times more Iron, 1.4 times more Magnesium, 2.2 times more Phosphorus, 1.6 times more Potassium and 1.5 times more Selenium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Raw Red And White Currants have similar amounts of Calcium, Copper and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Red And White Currants contain 2.4 times more Energy, 4.4 times more Omega 3, 2.6 times more Carbohydrate, 3 times more Sugars, 2.4 times more Fiber and 2.4 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Red And White Currants have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.