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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Lemon Peel	8%	4%	88%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Lemon Peel	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	0.53% 0.089g	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	17.4% 22.7g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	8.15% 5.9g	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	39.5% 15g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	3.8% 2.13g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Lemon Peel	Recommended Dietary Allowance
Vitamin A	97% 869μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.24% 0.027mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	9.04% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	18.8% 0.24mg	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	4.6% 18.4μg	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	203% 183mg	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	2.36% 0.35mg	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	Lemon Peel	Recommended Dietary Allowance
Calcium	4.4% 44mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	14.5% 0.13mg	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	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	NA	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	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	6.67% 227mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.8% 0.99μg	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	3.22% 0.35mg	11mg per day for Men 19-50 years
Water	3.56% 132g	3.13% 116g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Lemon Peel per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Carrots with Liquids and Salt versus 5 oz of Lemon Peel 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 Lemon Peel:

• 5 ounces of Canned Carrots with Liquids and Salt have 204.3 times more Vitamin A, 2.9 times more Vitamin E and more Vitamin K than Lemon Peel.
• While 5 oz of Raw Lemon Peel contain 3.2 times more Vitamin B1, 3 times more Vitamin B2, 2.3 times more Vitamin B5, 1.5 times more Vitamin B6, 1.6 times more Vitamin B9 and 64.5 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Lemon Peel provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 5 ounces of Lemon Peel have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Lemon Peel have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Carrots with Liquids and Salt vs Lemon Peel:

• 5 ounces of Canned Carrots with Liquids and Salt have 1.7 times more Phosphorus and 40 times more Sodium than Lemon Peel.
• While 5 oz of Raw Lemon Peel contain 4.3 times more Calcium, 1.5 times more Iron and 1.7 times more Magnesium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Lemon Peel contain similar levels of Copper, Potassium, Zinc and Water per five ounces.
• 5 ounces of Lemon Peel lack sufficient amounts of Phosphorus
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Lemon Peel lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Lemon Peel contain 3 times more Carbohydrate, 1.7 times more Sugars, 5.9 times more Fiber and 2.6 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 5 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Lemon Peel provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.