Comparing Nutrients in 5 ounces Canned Carrots with Liquids and Salt VS Pie, coconut creme, commercially prepared

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Pie, coconut creme, commercially prepared	3%	49%	48%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	14.6% 422kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	24.3% 23.5g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	31% 9.9g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	6.64% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	12.2% 2.1g	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	40.7% 53g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	36.2% 26.3g	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	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	4.85% 1.84g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Vitamin A	97% 869μg	4.25% 38.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.24% 0.027mg	5.9% 0.071mg	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	1.77% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	6.8% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	7.4% 0.096mg	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	2.5% 9.92μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	7.1% 0.17μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.15% 2.83mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	1.4% 8.5IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.9% 1.03mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	6.26% 7.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Calcium	4.4% 44mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	10.7% 0.096mg	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	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	27% 0.62mg	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	17.2% 120mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	2.7% 92mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	13.7% 7.5μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	19.3% 289mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	6.06% 0.67mg	11mg per day for Men 19-50 years
Water	3.56% 132g	1.65% 61.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Pie, coconut creme, commercially prepared per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Carrots with Liquids and Salt versus 5 oz of Pie, coconut creme, commercially prepared 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 Pie, coconut creme, commercially prepared:

• 5 ounces of Canned Carrots with Liquids and Salt have 22.7 times more Vitamin A, 2.1 times more Vitamin B3, 1.6 times more Vitamin B6, more Vitamin C, 4.9 times more Vitamin E and 1.8 times more Vitamin K than Pie, coconut creme, commercially prepared.
• While 5 oz of Pie, coconut creme, commercially prepared contain 2.6 times more Vitamin B1, 3 times more Vitamin B2, 1.7 times more Vitamin B5 and more Vitamin B12 than Canned Carrots Solids and Liquids with Salt.
• 5 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1 and Vitamin B12
• 5 ounces of Pie, coconut creme, commercially prepared have insufficient amounts of Vitamin B3, Vitamin B9, Vitamin C and Vitamin E
• Both Canned Carrots Solids and Liquids with Salt as well as Pie, coconut creme, commercially prepared have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Carrots with Liquids and Salt vs Pie, coconut creme, commercially prepared:

• 5 ounces of Canned Carrots with Liquids and Salt have 1.5 times more Copper, 2.7 times more Potassium and 2.2 times more Water than Pie, coconut creme, commercially prepared.
• While 5 oz of Pie, coconut creme, commercially prepared contain 1.5 times more Iron, 2.2 times more Magnesium, 4.3 times more Phosphorus, 13.3 times more Selenium and 1.6 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Pie, coconut creme, commercially prepared contain similar levels of Calcium, Manganese and Sodium per five ounces.
• 5 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium
• 5 ounces of Pie, coconut creme, commercially prepared lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Carrots with Liquids and Salt have 1.4 times more Fiber than Pie, coconut creme, commercially prepared.
• While 5 oz of Pie, coconut creme, commercially prepared contain 13 times more Energy, 118.6 times more Fat, 279 times more Saturated Fat, 9.4 times more Omega 3, 26.2 times more Omega 6, 6.9 times more Carbohydrate, 7.5 times more Sugars and 3.6 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 5 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein