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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Brazilnuts	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	32.2% 934kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	71.5% 23g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	203% 34.5g	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	13% 16.6g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	4.56% 3.3g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3.3g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	28% 10.6g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	36.2% 20.3g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Brazilnuts	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	73% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	11% 0.14mg	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	7.8% 31μg	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	1.1% 0.99mg	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	53.4% 8mg	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	Brazilnuts	Recommended Dietary Allowance
Calcium	4.4% 44mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	275% 2.47mg	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	43% 3.44mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	127% 533mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	75.4% 1.73mg	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	147% 1028mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	4941% 2717μg	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	52.3% 5.75mg	11mg per day for Men 19-50 years
Water	3.56% 132g	0.13% 4.85g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Canned Carrots with Liquids and Salt have more Vitamin A, 1.4 times more Vitamin B3, 2.9 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 32.5 times more Vitamin B1, 1.3 times more Vitamin B2, 1.3 times more Vitamin B5, 2.8 times more Vitamin B9 and 7.7 times more Vitamin E than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Brazilnuts provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 5 ounces of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as Dried Brazilnuts 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 Brazilnuts:

• 5 ounces of Canned Carrots with Liquids and Salt have 80 times more Sodium and 27.2 times more Water than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 5.2 times more Calcium, 16.9 times more Copper, 4.7 times more Iron, 41.8 times more Magnesium, 2.7 times more Manganese, 36.3 times more Phosphorus, 3.8 times more Potassium, 4792.5 times more Selenium and 14 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• 5 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dried Brazilnuts contain 28.7 times more Energy, 479.3 times more Fat, 645.4 times more Saturated Fat, 4.5 times more Omega 3, 435.1 times more Omega 6, 2.2 times more Carbohydrate, 4.2 times more Fiber and 24.7 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Brazilnuts offer comparable quantities of Sugars per five ounces.
• 5 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein