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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Plums	5%	5%	90%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Plums	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	2.25% 65.2kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.075% 0.024g	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	0.37% 0.062g	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	12.5% 16g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	19.4% 14g	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	6% 4.35g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 2.23g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	5.22% 2g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Plums	Recommended Dietary Allowance
Vitamin A	97% 869μg	2.68% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.24% 0.027mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	2.83% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	3.83% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	3.16% 0.041mg	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	1.77% 7.1μg	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	15% 13.5mg	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	2.46% 0.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Plums	Recommended Dietary Allowance
Calcium	4.4% 44mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	8.98% 0.081mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.071% 2.83μg	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	3% 0.24mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	3.2% 0.074mg	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	3.24% 22.7mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	6.55% 223mg	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% 0mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	1.3% 0.14mg	11mg per day for Men 19-50 years
Water	3.56% 132g	3.34% 124g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Canned Carrots with Liquids and Salt have 36.1 times more Vitamin A, 3.9 times more Vitamin B6, 1.6 times more Vitamin B9, 2.8 times more Vitamin E and 1.5 times more Vitamin K than Plums.
• While 5 oz of Raw Plums contain 1.5 times more Vitamin B1 and 4.8 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Plums provide similar amounts of Vitamin B3 and Vitamin B5 per five ounces.
• 5 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 5 ounces of Plums have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin E
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Plums 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 Plums:

• 5 ounces of Canned Carrots with Liquids and Salt have 5.2 times more Calcium, 1.8 times more Copper, 3.1 times more Iron, 1.3 times more Magnesium, 8.7 times more Manganese, 1.3 times more Phosphorus, more Sodium and 2.9 times more Zinc than Plums.
• Both Canned Carrots with Liquids and Salt and Plums contain similar levels of Potassium and Water per five ounces.
• 5 ounces of Plums lack sufficient amounts of Calcium, Magnesium and Zinc
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Plums 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 1.3 times more Fiber than Plums.
• While 5 oz of Raw Plums contain 2.1 times more Carbohydrate and 4 times more Sugars than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Plums provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in five ounces.