Comparing Nutrients in 5 ounces Canned Carrots with Liquids and Salt VS Snacks, vegetable chips, made from garden vegetables

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Snacks, vegetable chips, made from garden vegetables	5%	44%	51%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Snacks, vegetable chips, made from garden vegetables	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	23% 670kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	34% 33g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	7.8% 2.5g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	188% 3g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	37.3% 6.34g	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	66% 85.7g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	7.9% 5.73g	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	17.5% 6.66g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	13.5% 7.54g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Snacks, vegetable chips, made from garden vegetables	Recommended Dietary Allowance
Vitamin A	97% 869μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.24% 0.027mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	6.43% 0.084mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	24.5% 3.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	59.4% 0.77mg	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	5.67% 22.7μg	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	7.7% 6.95mg	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	45.7% 6.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	20.7% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Snacks, vegetable chips, made from garden vegetables	Recommended Dietary Allowance
Calcium	4.4% 44mg	7.37% 73.7mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	36.5% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	27.5% 2.2mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	17% 0.39mg	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	26.3% 184mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	35% 1188mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	39% 584mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	6.44% 0.71mg	11mg per day for Men 19-50 years
Water	3.56% 132g	0.24% 8.94g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Snacks, vegetable chips, made from garden vegetables per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Carrots with Liquids and Salt versus 5 oz of Snacks, vegetable chips, made from garden vegetables 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, vegetable chips, made from garden vegetables:

• 5 ounces of Canned Carrots with Liquids and Salt have 68.1 times more Vitamin A than Snacks, vegetable chips, made from garden vegetables.
• While 5 oz of Snacks, vegetable chips, made from garden vegetables contain 7 times more Vitamin B1, 2.2 times more Vitamin B2, 6.6 times more Vitamin B3, 3.4 times more Vitamin B5, 4.9 times more Vitamin B6, 2 times more Vitamin B9, 2.5 times more Vitamin C, 6.6 times more Vitamin E and 1.8 times more Vitamin K 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 Snacks, vegetable chips, made from garden vegetables have insufficient amounts of Vitamin A
• Both Canned Carrots Solids and Liquids with Salt as well as Snacks, vegetable chips, made from garden vegetables 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 Snacks, vegetable chips, made from garden vegetables:

• 5 ounces of Canned Carrots with Liquids and Salt have 1.6 times more Manganese and 14.7 times more Water than Snacks, vegetable chips, made from garden vegetables.
• While 5 oz of Snacks, vegetable chips, made from garden vegetables contain 1.7 times more Calcium, 2.3 times more Copper, 3 times more Iron, 5.9 times more Magnesium, 6.5 times more Phosphorus, 4.8 times more Potassium, 1.7 times more Sodium and 1.7 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Snacks, vegetable chips, made from garden vegetables lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Snacks, vegetable chips, made from garden vegetables contain 20.6 times more Energy, 166.4 times more Fat, 70.5 times more Saturated Fat, 265.9 times more Omega 3, 79.9 times more Omega 6, 11.3 times more Carbohydrate, 1.6 times more Sugars, 2.6 times more Fiber and 9.2 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