Comparing Nutrients in 5 ounces Canned Carrots with Liquids and Salt VS Canned Guava Nectar with Vitamin C

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Canned Guava Nectar with Vitamin C	1%	1%	98%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Canned Guava Nectar with Vitamin C	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.088% 0.085g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.089% 0.028g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	NA	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	NA	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	17.7% 23g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	25.3% 18.4g	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	11.3% 8.16g	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	% 8g	g per day for Men 19-50 years
Sucrose	NA	% 0.099g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	0.23% 0.13g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Canned Guava Nectar with Vitamin C	Recommended Dietary Allowance
Vitamin A	97% 869μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.24% 0.027mg	0.35% 0.004mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	0.33% 0.004mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	1.5% 0.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	2.27% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	1.1% 0.014mg	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	1.06% 4.25μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.15% 2.83mg	33.2% 30mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.9% 1.03mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	1.2% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Canned Guava Nectar with Vitamin C	Recommended Dietary Allowance
Calcium	4.4% 44mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	2.68% 0.024mg	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	6.73% 0.54mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	0.67% 2.83mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	3.57% 0.082mg	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	0.4% 2.83mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	1.63% 55.3mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	NA	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	0.39% 0.043mg	11mg per day for Men 19-50 years
Water	3.56% 132g	3.2% 118g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Carrots with Liquids and Salt vs Canned Guava Nectar with Vitamin C:

• Canned Carrots Solids and Liquids with Salt have 6.3 times more Vitamin B1, 9 times more Vitamin B2, 2.5 times more Vitamin B3, 1.7 times more Vitamin B5, 11.2 times more Vitamin B6, 2.7 times more Vitamin B9, 14.6 times more Vitamin E and 9.8 times more Vitamin K than Canned Guava Nectar with Vitamin C.
• While Canned Guava Nectar with Vitamin C contains 10.6 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.

Comparing minerals per 5 ounces for Canned Carrots with Liquids and Salt vs Canned Guava Nectar with Vitamin C:

• Canned Carrots Solids and Liquids with Salt have 3.9 times more Calcium, 6.1 times more Copper, 1.4 times more Iron, 4.5 times more Magnesium, 7.8 times more Manganese, 10 times more Phosphorus, 4.4 times more Potassium, 40 times more Sodium and 9.7 times more Zinc than Canned Guava Nectar with Vitamin C.
• Both Canned Carrots Solids and Liquids with Salt and Canned Guava Nectar with Vitamin C have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Carrots Solids and Liquids with Salt have 1.8 times more Fiber and 6.4 times more Protein than Canned Guava Nectar with Vitamin C.
• While Canned Guava Nectar with Vitamin C contains 2.7 times more Energy, 3 times more Carbohydrate and 5.3 times more Sugars than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Canned Guava Nectar with Vitamin C have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.