Comparing Nutrients in 5 ounces Canned Carrots with Liquids and Salt VS Syrups, maple

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Syrups, maple	0%	0%	100%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Syrups, maple	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	12.7% 369kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.088% 0.085g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.031% 0.01g	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	0.14% 0.024g	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	73% 95g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	118% 85.7g	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	1% 0.74g	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	% 2.27g	g per day for Men 19-50 years
Sucrose	NA	% 82.6g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	0% 0g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	0.1% 0.057g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Syrups, maple	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	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	138% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	0.72% 0.11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	1.02% 0.051mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	0.22% 0.003mg	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	0% 0μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.9% 1.03mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Syrups, maple	Recommended Dietary Allowance
Calcium	4.4% 44mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	2.83% 0.026mg	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	1.95% 0.16mg	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	179% 4.12mg	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	0.4% 2.83mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	8.84% 301mg	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	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	3.56% 132g	1.24% 46g	3700g per day for Men 19-50 years

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

• Canned Carrots Solids and Liquids with Salt have more Vitamin A, 5.2 times more Vitamin B3, 3.9 times more Vitamin B5, 56 times more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Syrups, maple.
• While Syrups, maple contain 3.5 times more Vitamin B1 and 47 times more Vitamin B2 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Syrups, maple 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 Syrups, maple:

• Canned Carrots Solids and Liquids with Salt have 5.7 times more Copper, 4.7 times more Iron, 10 times more Phosphorus, 20 times more Sodium and 2.9 times more Water than Syrups, maple.
• While Syrups, maple contain 3.3 times more Calcium, 2.3 times more Magnesium, 6.5 times more Manganese, 1.5 times more Selenium and 5.1 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Syrups, maple have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Carrots Solids and Liquids with Salt have more Fiber and 14.5 times more Protein than Syrups, maple.
• While Syrups, maple contain 11.3 times more Energy, 12.5 times more Carbohydrate and 24.6 times more Sugars than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Syrups, maple have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.