Comparing Nutrients in 5 ounces Canned Carrots with Liquids and Salt VS Sugar-apples

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Sugar-apples	8%	2%	90%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Sugar-apples	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	4.6% 133kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	0.33% 0.057g	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	25.8% 33.5g	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	16.4% 6.24g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Sugar-apples	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	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	7.82% 1.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	6.4% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	22% 0.28mg	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	4.96% 20μg	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	57% 51.5mg	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	Sugar-apples	Recommended Dietary Allowance
Calcium	4.4% 44mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	13.5% 0.12mg	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	10.6% 0.85mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	NA	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	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	10.3% 350mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	1.3% 0.14mg	11mg per day for Men 19-50 years
Water	3.56% 132g	2.8% 104g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Sugar-apples per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Carrots with Liquids and Salt versus 5 oz of Sugar-apples 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 Sugar-apples:

• 5 ounces of Canned Carrots with Liquids and Salt have more Vitamin A than Sugar-apples.
• While 5 oz of Raw Sugar-apples contain 5.8 times more Vitamin B1, 4.2 times more Vitamin B2, 2.1 times more Vitamin B3, 1.6 times more Vitamin B5, 1.8 times more Vitamin B6, 1.8 times more Vitamin B9 and 18.2 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 Sugar-apples have insufficient amounts of Vitamin A
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Sugar-apples have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Canned Carrots with Liquids and Salt vs Sugar-apples:

• 5 ounces of Canned Carrots with Liquids and Salt have 1.3 times more Calcium, 26.7 times more Sodium, 2.9 times more Zinc and 1.3 times more Water than Sugar-apples.
• While 5 oz of Raw Sugar-apples contain 2.3 times more Magnesium, 1.6 times more Phosphorus and 1.4 times more Potassium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Sugar-apples contain similar levels of Copper and Iron per five ounces.
• 5 ounces of Sugar-apples lack sufficient amounts of Zinc
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Sugar-apples lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Sugar-apples contain 4.1 times more Energy, 4.4 times more Carbohydrate, 2.4 times more Fiber and 3.6 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 and Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Sugar-apples provide inadequate amounts of Omega 3 and Omega 6 in five ounces.