Comparing Nutrients in 5 ounces Canned Prune Juice VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Prune Juice	3%	0%	97%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Canned Prune Juice	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	3.47% 101kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	0.044% 0.043g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.013% 0.004g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.71% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.058% 0.01g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.7g	5.86% 7.6g	130g per day for Men 19-50 years
Sugars	32% 23.3g	4.8% 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	3.73% 1.4g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	1.54% 0.86g	1.47% 0.82g	56g per day for Men 19-50 years

Vitamins

	Canned Prune Juice	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	97% 869μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.9% 0.023mg	2.24% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	2.94% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.95% 1.1mg	3.73% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.03% 0.15mg	3.94% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.8% 0.31mg	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	0% 0μg	2.83% 11.3μg	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	6.46% 5.8mg	3.15% 2.83mg	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	1.13% 0.17mg	6.9% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4% 4.8μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Prune Juice	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	1.7% 17mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	10.7% 0.096mg	16.2% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	2.13% 85.3μg	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	21% 1.67mg	9.2% 0.74mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	9.3% 0.21mg	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	5.06% 35.4mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	11.5% 391mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	3.1% 115g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Prune Juice VS Canned Carrots with Liquids and Salt per 5 oz

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

Lets compare vitamin content per 5 ounces of Canned Prune Juice vs Canned Carrots with Liquids and Salt:

• 5 ounces of Canned Prune Juice have 2.6 times more Vitamin B2, 1.9 times more Vitamin B3, 1.9 times more Vitamin B6 and 2.1 times more Vitamin C than Canned Carrots with Liquids and Salt.
• While 5 oz of Canned Carrots Solids and Liquids with Salt contain more Vitamin A, 1.3 times more Vitamin B5, more Vitamin B9, 6.1 times more Vitamin E and 2.9 times more Vitamin K than Canned Prune Juice.
• 5 ounces of Canned Prune Juice have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin E
• Both Canned Prune Juice as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Prune Juice vs Canned Carrots with Liquids and Salt:

• 5 ounces of Canned Prune Juice have 2.3 times more Iron, 1.6 times more Magnesium, 1.3 times more Phosphorus and 1.6 times more Potassium than Canned Carrots with Liquids and Salt.
• While 5 oz of Canned Carrots Solids and Liquids with Salt contain 2.6 times more Calcium, 1.5 times more Copper, 3 times more Manganese, 60 times more Sodium and 1.4 times more Zinc than Canned Prune Juice.
• Both Canned Prune Juice and Canned Carrots with Liquids and Salt contain similar levels of Water per five ounces.
• 5 ounces of Canned Prune Juice lack sufficient amounts of Calcium and Zinc
• Both Canned Prune Juice as well as Canned Carrots Solids and Liquids with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Prune Juice have 3.1 times more Energy, 3.2 times more Carbohydrate and 6.7 times more Sugars than Canned Carrots with Liquids and Salt.
• While 5 oz of Canned Carrots Solids and Liquids with Salt contain 1.8 times more Fiber than Canned Prune Juice.
• 5 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy
• Both Canned Prune Juice as well as Canned Carrots Solids and Liquids with Salt provide inadequate amounts of Omega 3, Omega 6 and Protein in five ounces.