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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Roasted Pecans	5%	88%	7%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Roasted Pecans	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	34.7% 1006kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	109% 105g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	28% 8.9g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	88% 1.4g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	163% 27.8g	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	14.8% 19.2g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	7.94% 5.75g	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	0.078% 0.057g	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	% 0.057g	g per day for Men 19-50 years
Sucrose	NA	% 5.67g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	35% 13.3g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Roasted Pecans	Recommended Dietary Allowance
Vitamin A	97% 869μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.24% 0.027mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	11.7% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	20.4% 0.27mg	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	5.67% 22.7μg	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	12.3% 1.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Roasted Pecans	Recommended Dietary Allowance
Calcium	4.4% 44mg	10.2% 102mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	184% 1.65mg	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	49.6% 3.97mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	44.5% 187mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	242% 5.57mg	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	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	17.7% 601mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	10.3% 5.67μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	65.3% 7.2mg	11mg per day for Men 19-50 years
Water	3.56% 132g	0.043% 1.6g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Canned Carrots with Liquids and Salt have 87.6 times more Vitamin A and 2.9 times more Vitamin C than Roasted Pecans.
• While 5 oz of Dry Roasted Pecans contain 23.7 times more Vitamin B1, 4 times more Vitamin B2, 2.8 times more Vitamin B3, 5.1 times more Vitamin B5, 1.7 times more Vitamin B6, 2 times more Vitamin B9 and 1.8 times more Vitamin E than Canned Carrots Solids and Liquids with Salt.
• 5 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 5 ounces of Roasted Pecans have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Carrots Solids and Liquids with Salt as well as Dry Roasted Pecans 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 Roasted Pecans:

• 5 ounces of Canned Carrots with Liquids and Salt have 240 times more Sodium and 83 times more Water than Roasted Pecans.
• While 5 oz of Dry Roasted Pecans contain 2.3 times more Calcium, 11.3 times more Copper, 5.4 times more Iron, 14.7 times more Magnesium, 8.7 times more Manganese, 14.7 times more Phosphorus, 2.5 times more Potassium, 10 times more Selenium and 17.5 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 Dry Roasted Pecans contain 30.9 times more Energy, 530.5 times more Fat, 251.3 times more Saturated Fat, 124.3 times more Omega 3, 349.6 times more Omega 6, 2.5 times more Carbohydrate, 1.7 times more Sugars, 5.2 times more Fiber and 16.4 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 5 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein