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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Canned Pumpkin Pie Mix	4%	1%	95%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Canned Pumpkin Pie Mix	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	5.1% 147kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.29% 0.092g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	0.025% 0.004g	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	28.8% 37.4g	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	31% 11.8g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Canned Pumpkin Pie Mix	Recommended Dietary Allowance
Vitamin A	97% 869μg	65.4% 588μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.24% 0.027mg	1.9% 0.023mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	3.3% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	32.3% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	17.3% 0.23mg	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	12.4% 49.6μg	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	5.5% 4.96mg	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	Canned Pumpkin Pie Mix	Recommended Dietary Allowance
Calcium	4.4% 44mg	5.24% 52.4mg	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	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	24.7% 0.57mg	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	9.1% 63.8mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	5.75% 196mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	19.7% 295mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	3.56% 132g	2.74% 101g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Carrots with Liquids and Salt vs Canned Pumpkin Pie Mix:

• Canned Carrots Solids and Liquids with Salt have 1.5 times more Vitamin A than Canned Pumpkin Pie Mix.
• While Canned Pumpkin Pie Mix contains 4.4 times more Vitamin B2, 8.2 times more Vitamin B5, 1.4 times more Vitamin B6, 4.4 times more Vitamin B9 and 1.8 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Canned Pumpkin Pie Mix have similar amounts of Vitamin B1 and Vitamin B3 per 5 oz.
• Both Canned Carrots Solids and Liquids with Salt as well as Canned Pumpkin Pie Mix have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Carrots with Liquids and Salt vs Canned Pumpkin Pie Mix:

• Canned Carrots Solids and Liquids with Salt have 1.5 times more Copper, 1.3 times more Potassium and 1.3 times more Water than Canned Pumpkin Pie Mix.
• While Canned Pumpkin Pie Mix contains 2 times more Iron, 1.8 times more Magnesium, 2.3 times more Phosphorus and 2.8 times more Selenium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Canned Pumpkin Pie Mix have similar amounts of Calcium, Manganese, Sodium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Pumpkin Pie Mix contains 4.5 times more Energy, 4.9 times more Carbohydrate, 4.6 times more Fiber and 1.9 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Canned Pumpkin Pie Mix have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.