Comparing Nutrients in 5 ounces Canned Carrots with Liquids and Salt VS Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium	2%	2%	96%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	3.03% 88kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	0.14% 0.024g	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	16% 21g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	27.8% 20g	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	14.4% 10.4g	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	% 9.65g	g per day for Men 19-50 years
Sucrose	NA	% 0.057g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	0.75% 0.28g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	0.94% 0.52g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium	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	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	1.64% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	1.18% 0.19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	1.36% 0.068mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	3.5% 0.045mg	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	39.4% 35.4mg	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	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium	Recommended Dietary Allowance
Calcium	4.4% 44mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	2.83% 0.026mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.9% 196μg	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	4.43% 0.35mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	14.7% 0.34mg	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	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	4.34% 147mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	0.47% 7.1mg	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	3.24% 120g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Carrots with Liquids and Salt versus 5 oz of Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium 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 Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium:

• 5 ounces of Canned Carrots with Liquids and Salt have more Vitamin A, 1.8 times more Vitamin B2, 3.2 times more Vitamin B3, 2.9 times more Vitamin B5, 3.5 times more Vitamin B6, more Vitamin B9, more Vitamin E and 24.5 times more Vitamin K than Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium.
• While 5 oz of Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium contain 12.5 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• 5 ounces of Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin E and Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium 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 Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium:

• 5 ounces of Canned Carrots with Liquids and Salt have 5.7 times more Copper, 2.1 times more Iron, 1.9 times more Manganese, 1.4 times more Phosphorus, 1.7 times more Potassium, 48 times more Sodium and 4.1 times more Zinc than Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium.
• While 5 oz of Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium contain 1.4 times more Calcium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium contain similar levels of Magnesium and Water per five ounces.
• 5 ounces of Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium lack sufficient amounts of Copper and Zinc
• Both Canned Carrots Solids and Liquids with Salt as well as Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium 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 9 times more Fiber than Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium.
• While 5 oz of Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium contain 2.7 times more Energy, 2.8 times more Carbohydrate and 5.8 times more Sugars than Canned Carrots Solids and Liquids with Salt.
• 5 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy
• 5 ounces of Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium provide inadequate amounts of Fiber
• Both Canned Carrots Solids and Liquids with Salt as well as Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium provide inadequate amounts of Omega 3, Omega 6 and Protein in five ounces.