Comparing Nutrients in 5 ounces Canned Carrots with Liquids and Salt VS ZESPRI SunGold Kiwifruit

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
ZESPRI SunGold Kiwifruit	6%	4%	90%

Macro Nutrients

	Canned Carrots with Liquids and Salt	ZESPRI SunGold Kiwifruit	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	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.29% 0.092g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	3.8% 0.061g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	0.5% 0.085g	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	17.2% 22.4g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	24% 17.4g	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% 8.22g	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	% 7.5g	g per day for Men 19-50 years
Sucrose	NA	% 1.73g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	5.22% 2g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	2.6% 1.45g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	ZESPRI SunGold Kiwifruit	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	8.07% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	2.05% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	3.4% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	8.6% 0.11mg	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	11% 44μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.72% 0.11μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.15% 2.83mg	254% 229mg	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	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	7.2% 8.65μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	ZESPRI SunGold Kiwifruit	Recommended Dietary Allowance
Calcium	4.4% 44mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	23.8% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	3.72% 0.3mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	2.96% 0.068mg	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	5.06% 35.4mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	13% 447mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	3.56% 132g	3.16% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS ZESPRI SunGold Kiwifruit per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Carrots with Liquids and Salt versus 5 oz of ZESPRI SunGold Kiwifruit 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 ZESPRI SunGold Kiwifruit:

• 5 ounces of Canned Carrots with Liquids and Salt have 613 times more Vitamin A, 1.8 times more Vitamin B3, 1.4 times more Vitamin B6 and 1.6 times more Vitamin K than ZESPRI SunGold Kiwifruit.
• While 5 oz of Raw ZESPRI SunGold Kiwifruit contain 2.7 times more Vitamin B2, 3.9 times more Vitamin B9, more Vitamin B12, 80.7 times more Vitamin C and 1.9 times more Vitamin E than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and ZESPRI SunGold Kiwifruit provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B12
• 5 ounces of ZESPRI SunGold Kiwifruit have insufficient amounts of Vitamin A and Vitamin B3
• Both Canned Carrots Solids and Liquids with Salt as well as Raw ZESPRI SunGold Kiwifruit have insufficient amounts of Vitamin B1 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Carrots with Liquids and Salt vs ZESPRI SunGold Kiwifruit:

• 5 ounces of Canned Carrots with Liquids and Salt have 1.8 times more Calcium, 2.5 times more Iron, 9.4 times more Manganese, 80 times more Sodium and 3.6 times more Zinc than ZESPRI SunGold Kiwifruit.
• While 5 oz of Raw ZESPRI SunGold Kiwifruit contain 1.5 times more Copper, 1.3 times more Magnesium and 1.8 times more Potassium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and ZESPRI SunGold Kiwifruit contain similar levels of Phosphorus and Water per five ounces.
• 5 ounces of ZESPRI SunGold Kiwifruit lack sufficient amounts of Calcium and Zinc
• Both Canned Carrots Solids and Liquids with Salt as well as Raw ZESPRI SunGold Kiwifruit 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 1.3 times more Fiber than ZESPRI SunGold Kiwifruit.
• While 5 oz of Raw ZESPRI SunGold Kiwifruit contain 2.7 times more Energy, 5.4 times more Omega 3, 2.9 times more Carbohydrate and 5 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 and Omega 3
• Both Canned Carrots Solids and Liquids with Salt as well as Raw ZESPRI SunGold Kiwifruit provide inadequate amounts of Omega 6 and Protein in five ounces.