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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Pumpkin Leaves	49%	14%	37%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Pumpkin Leaves	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	0.93% 27kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.58% 0.57g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	0.083% 0.014g	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	2.54% 3.3g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	NA	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	NA	38g per day for Men 19-50 years
Protein	1.47% 0.82g	7.97% 4.47g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Pumpkin Leaves	Recommended Dietary Allowance
Vitamin A	97% 869μg	15.3% 137μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.24% 0.027mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	8.15% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	1.2% 0.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	22.6% 0.29mg	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	12.8% 51μg	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	17.3% 15.6mg	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	NA	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	Pumpkin Leaves	Recommended Dietary Allowance
Calcium	4.4% 44mg	5.53% 55.3mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	21% 0.19mg	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	39.3% 3.15mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	13% 54mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	22% 0.5mg	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	21% 147mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	18% 618mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.56% 132g	3.56% 132g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Canned Carrots with Liquids and Salt have 6.3 times more Vitamin A and 3.3 times more Vitamin B5 than Pumpkin Leaves.
• While 5 oz of Raw Pumpkin Leaves contain 4.9 times more Vitamin B1, 4.7 times more Vitamin B2, 2.2 times more Vitamin B3, 1.8 times more Vitamin B6, 4.5 times more Vitamin B9 and 5.5 times more Vitamin C 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 Pumpkin Leaves have insufficient amounts of Vitamin B5
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Pumpkin Leaves 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 Pumpkin Leaves:

• 5 ounces of Canned Carrots with Liquids and Salt have 1.3 times more Manganese, 21.8 times more Sodium and 1.5 times more Zinc than Pumpkin Leaves.
• While 5 oz of Raw Pumpkin Leaves contain 1.3 times more Calcium, 1.3 times more Copper, 4.3 times more Iron, 4.2 times more Magnesium, 5.2 times more Phosphorus and 2.5 times more Potassium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Pumpkin Leaves contain similar levels of Water per five ounces.
• 5 ounces of Pumpkin Leaves lack sufficient amounts of Zinc
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Pumpkin Leaves 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 2.3 times more Carbohydrate than Pumpkin Leaves.
• While 5 oz of Raw Pumpkin Leaves contain 5.4 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 5 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Protein
• 5 ounces of Pumpkin Leaves provide inadequate amounts of Carbohydrate
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Pumpkin Leaves provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.