Comparing Nutrients in 5 ounces Grapefruit VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Grapefruit	7%	3%	90%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Grapefruit	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	1.56% 45.4kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.027g	0.66% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.8% 11.5g	6.04% 7.85g	130g per day for Men 19-50 years
Sugars	13.6% 9.9g	4.85% 3.5g	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	4.1% 1.56g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	1.6% 0.89g	1.6% 0.91g	56g per day for Men 19-50 years

Vitamins

	Grapefruit	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	7.24% 65.2μg	88% 791μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.25% 0.051mg	2.13% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.2% 0.35mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.02% 0.4mg	3.83% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	12.2% 0.16mg	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	3.54% 14μg	3.2% 12.8μg	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	54% 48.8mg	4.25% 3.83mg	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	1.23% 0.18mg	7% 1.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grapefruit	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	1.7% 17mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	7.4% 0.067mg	16.4% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.035% 1.4μg	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	1.6% 0.13mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	0.74% 0.017mg	27.7% 0.64mg	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	1.6% 11.3mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	5.8% 197mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	23% 343mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	3.35% 0.37mg	11mg per day for Men 19-50 years
Water	3.5% 129g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Grapefruit VS Canned Carrots with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Grapefruit versus 5 oz of Canned Carrots with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Grapefruit vs Canned Carrots with Salt:

• 5 ounces of Grapefruit have 2 times more Vitamin B1, 2.1 times more Vitamin B5 and 12.7 times more Vitamin C than Canned Carrots with Salt.
• While 5 oz of Drained Canned Carrots with Salt contain 12.1 times more Vitamin A, 1.5 times more Vitamin B2, 2.2 times more Vitamin B3, 2.7 times more Vitamin B6, 5.7 times more Vitamin E and more Vitamin K than Raw Grapefruit.
• Both Grapefruit and Canned Carrots with Salt provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Grapefruit have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• 5 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Raw Grapefruit as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Grapefruit vs Canned Carrots with Salt:

• 5 oz of Drained Canned Carrots with Salt contain 2.1 times more Calcium, 2.2 times more Copper, 7.1 times more Iron, 37.5 times more Manganese, 3 times more Phosphorus, 1.3 times more Potassium, more Sodium and 3.7 times more Zinc than Raw Grapefruit.
• Both Grapefruit and Canned Carrots with Salt contain similar levels of Water per five ounces.
• 5 ounces of Grapefruit lack sufficient amounts of Calcium, Iron, Manganese, Phosphorus and Zinc
• Both Raw Grapefruit as well as Drained Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Grapefruit have 1.5 times more Carbohydrate and 2.8 times more Sugars than Canned Carrots with Salt.
• While 5 oz of Drained Canned Carrots with Salt contain 1.4 times more Fiber than Raw Grapefruit.
• Both Raw Grapefruit as well as Drained Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in five ounces.