Comparing Nutrients in 5 ounces Canned Carrots with Liquids and Salt VS Plums, canned, purple, water pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Plums, canned, purple, water pack, solids and liquids	3%	0%	97%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Plums, canned, purple, water pack, solids and liquids	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.015% 0.014g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.004% 0.001g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	0.017% 0.003g	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	12% 15.6g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	19.7% 14.3g	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	3.36% 1.28g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	0.99% 0.55g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Plums, canned, purple, water pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	97% 869μg	7.24% 65.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.24% 0.027mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	4.47% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	3.28% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	2.04% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	2.94% 0.038mg	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	1.06% 4.25μg	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	4.25% 3.83mg	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	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	5.08% 6.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Plums, canned, purple, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	4.4% 44mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	6.14% 0.055mg	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	2.83% 0.23mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	1.7% 7.1mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	2.03% 0.047mg	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	2.63% 18.4mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	5.25% 179mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	0% 0μg	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	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	3.56% 132g	3.4% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Plums, canned, purple, water pack, solids and liquids per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Carrots with Liquids and Salt versus 5 oz of Plums, canned, purple, water pack, solids and liquids 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 Plums, canned, purple, water pack, solids and liquids:

• 5 ounces of Canned Carrots with Liquids and Salt have 13.3 times more Vitamin A, 1.9 times more Vitamin B5, 4.1 times more Vitamin B6, 2.7 times more Vitamin B9, 4.1 times more Vitamin E and 2.3 times more Vitamin K than Plums, canned, purple, water pack, solids and liquids.
• While 5 oz of Plums, canned, purple, water pack, solids and liquids contain 1.5 times more Vitamin B2 and 1.4 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Plums, canned, purple, water pack, solids and liquids provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Plums, canned, purple, water pack, solids and liquids have insufficient amounts of Vitamin B5, Vitamin B9 and Vitamin E
• Both Canned Carrots Solids and Liquids with Salt as well as Plums, canned, purple, water pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Carrots with Liquids and Salt vs Plums, canned, purple, water pack, solids and liquids:

• 5 ounces of Canned Carrots with Liquids and Salt have 4.4 times more Calcium, 2.6 times more Copper, 3.3 times more Iron, 1.8 times more Magnesium, 13.6 times more Manganese, 1.5 times more Phosphorus, 1.4 times more Potassium, 240 times more Sodium and 3.6 times more Zinc than Plums, canned, purple, water pack, solids and liquids.
• Both Canned Carrots with Liquids and Salt and Plums, canned, purple, water pack, solids and liquids contain similar levels of Water per five ounces.
• 5 ounces of Plums, canned, purple, water pack, solids and liquids lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus and Zinc
• Both Canned Carrots Solids and Liquids with Salt as well as Plums, canned, purple, water pack, solids and liquids 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 2 times more Fiber than Plums, canned, purple, water pack, solids and liquids.
• While 5 oz of Plums, canned, purple, water pack, solids and liquids contain 2.1 times more Carbohydrate and 4.1 times more Sugars than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Plums, canned, purple, water pack, solids and liquids provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in five ounces.