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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Grapefruit	7%	3%	90%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Grapefruit	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	1.56% 45.4kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.062% 0.02g	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	0.16% 0.027g	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	8.8% 11.5g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	13.6% 9.9g	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	4.1% 1.56g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	1.6% 0.89g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Grapefruit	Recommended Dietary Allowance
Vitamin A	97% 869μg	7.24% 65.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.24% 0.027mg	4.25% 0.051mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	2.2% 0.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	8.02% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	4.58% 0.06mg	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	3.54% 14μg	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	54% 48.8mg	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	1.23% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Grapefruit	Recommended Dietary Allowance
Calcium	4.4% 44mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	7.4% 0.067mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.035% 1.4μg	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	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	0.74% 0.017mg	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	1.6% 11.3mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	5.8% 197mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	0% 0mg	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	3.5% 129g	3700g per day for Men 19-50 years

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

• Canned Carrots Solids and Liquids with Salt have 13.3 times more Vitamin A, 1.4 times more Vitamin B2, 1.7 times more Vitamin B3, 2.7 times more Vitamin B6, 5.6 times more Vitamin E and more Vitamin K than Raw Grapefruit.
• While Raw Grapefruit contains 1.9 times more Vitamin B1, 2 times more Vitamin B5 and 17.2 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Raw Grapefruit have similar amounts of Vitamin B9 per 5 oz.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Grapefruit 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 Grapefruit:

• Canned Carrots Solids and Liquids with Salt have 2.6 times more Calcium, 2.2 times more Copper, 5.8 times more Iron, 37.5 times more Manganese, 2.5 times more Phosphorus, 1.2 times more Potassium, more Sodium and 4.1 times more Zinc than Raw Grapefruit.
• Both Canned Carrots Solids and Liquids with Salt and Raw Grapefruit have similar amounts of Magnesium and Water per 5 oz.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Grapefruit have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Carrots Solids and Liquids with Salt have 1.6 times more Fiber than Raw Grapefruit.
• While Raw Grapefruit contains 1.4 times more Energy, 1.5 times more Carbohydrate and 2.8 times more Sugars than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Raw Grapefruit have similar amounts of Protein per 5 oz.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Grapefruit have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.