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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Raspberries	8%	10%	82%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Raspberries	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	2.54% 73.7kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.95% 0.92g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.084% 0.027g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	2.08% 0.35g	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	13% 17g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	8.64% 6.27g	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	4.6% 3.33g	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	% 2.64g	g per day for Men 19-50 years
Sucrose	NA	% 0.28g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	24.2% 9.2g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	3.04% 1.7g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Raspberries	Recommended Dietary Allowance
Vitamin A	97% 869μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.24% 0.027mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	4.14% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	5.3% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	9.33% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	16.2% 4.86μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.83% 11.3μg	7.44% 29.8μg	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	41.3% 37mg	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	8.22% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	9.2% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Raspberries	Recommended Dietary Allowance
Calcium	4.4% 44mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	14% 0.13mg	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	12.2% 0.98mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	41.3% 0.95mg	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	5.87% 41mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	6.3% 214mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	0.52% 0.28μg	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	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	3.56% 132g	3.3% 122g	3700g per day for Men 19-50 years

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

• Canned Carrots Solids and Liquids with Salt have 306.5 times more Vitamin A, 2 times more Vitamin B6 and 1.3 times more Vitamin K than Raw Raspberries.
• While Raw Raspberries contain 1.7 times more Vitamin B1, 1.4 times more Vitamin B2, 1.4 times more Vitamin B3, 2.4 times more Vitamin B5, 2.6 times more Vitamin B9 and 13.1 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Raw Raspberries have similar amounts of Vitamin E per 5 oz.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Raspberries 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 Raspberries:

• Canned Carrots Solids and Liquids with Salt have 1.2 times more Calcium and 240 times more Sodium than Raw Raspberries.
• While Raw Raspberries contain 1.3 times more Iron, 2.4 times more Magnesium, 1.5 times more Manganese, 1.5 times more Phosphorus and 1.4 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Raw Raspberries have similar amounts of Copper, Potassium and Water per 5 oz.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Raspberries have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Raspberries contain 2.3 times more Energy, 15.8 times more Omega 3, 4.4 times more Omega 6, 2.2 times more Carbohydrate, 1.8 times more Sugars, 3.6 times more Fiber and 2.1 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Raspberries have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.