Comparing Nutrients in 5 ounces Canned Carrots with Liquids and Salt VS Snacks, rice cakes, brown rice, multigrain, unsalted

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Snacks, rice cakes, brown rice, multigrain, unsalted	9%	8%	83%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Snacks, rice cakes, brown rice, multigrain, unsalted	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	19% 549kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	5.1% 4.96g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	2.5% 0.79g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	39% 0.62g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	8.34% 1.4g	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	87.3% 114g	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	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Snacks, rice cakes, brown rice, multigrain, unsalted	Recommended Dietary Allowance
Vitamin A	97% 869μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.24% 0.027mg	7.9% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	58.5% 9.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	28.3% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	15% 0.19mg	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	7.1% 28.3μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Snacks, rice cakes, brown rice, multigrain, unsalted	Recommended Dietary Allowance
Calcium	4.4% 44mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	67.3% 0.61mg	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	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	46.2% 194mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	322% 7.4mg	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	75% 524mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	51.5% 28.3μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	32.6% 3.6mg	11mg per day for Men 19-50 years
Water	3.56% 132g	0.24% 8.93g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Snacks, rice cakes, brown rice, multigrain, unsalted per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Carrots with Liquids and Salt versus 5 oz of Snacks, rice cakes, brown rice, multigrain, unsalted 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 Snacks, rice cakes, brown rice, multigrain, unsalted:

• 5 ounces of Canned Carrots with Liquids and Salt have more Vitamin A and more Vitamin C than Snacks, rice cakes, brown rice, multigrain, unsalted.
• While 5 oz of Snacks, rice cakes, brown rice, multigrain, unsalted contain 3.5 times more Vitamin B1, 6.8 times more Vitamin B2, 15.7 times more Vitamin B3, 7.2 times more Vitamin B5 and 2.5 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Snacks, rice cakes, brown rice, multigrain, unsalted provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 5 ounces of Snacks, rice cakes, brown rice, multigrain, unsalted have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Carrots Solids and Liquids with Salt as well as Snacks, rice cakes, brown rice, multigrain, unsalted have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Canned Carrots with Liquids and Salt vs Snacks, rice cakes, brown rice, multigrain, unsalted:

• 5 ounces of Canned Carrots with Liquids and Salt have 1.5 times more Calcium, 60 times more Sodium and 14.8 times more Water than Snacks, rice cakes, brown rice, multigrain, unsalted.
• While 5 oz of Snacks, rice cakes, brown rice, multigrain, unsalted contain 4.1 times more Copper, 3.8 times more Iron, 15.2 times more Magnesium, 11.6 times more Manganese, 18.5 times more Phosphorus, 1.7 times more Potassium, 50 times more Selenium and 8.7 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• 5 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Snacks, rice cakes, brown rice, multigrain, unsalted contain 16.8 times more Energy, 25 times more Fat, 55 times more Omega 3, 17.9 times more Omega 6, 14.9 times more Carbohydrate and 14.7 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 5 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein