Comparing Nutrients in 5 ounces Puddings, tapioca, ready-to-eat VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, ready-to-eat	6%	27%	67%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Puddings, tapioca, ready-to-eat	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	6.35% 184kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	5.67% 5.5g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	4.26% 1.36g	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	0.6% 0.1g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0.49% 1.4mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.7% 30.7g	5.86% 7.6g	130g per day for Men 19-50 years
Sugars	29% 21g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	0% 0g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	4.94% 2.76g	1.47% 0.82g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, ready-to-eat	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	2.83% 0.034mg	2.24% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.6% 0.14mg	2.94% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.58% 0.092mg	3.73% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.66% 0.33mg	3.94% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	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	1.06% 4.25μg	2.83% 11.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	12.4% 0.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.47% 0.43mg	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	1.4% 0.21mg	6.9% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.47% 0.57μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, tapioca, ready-to-eat	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	10% 101mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	2.83% 0.026mg	16.2% 0.15mg	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	1.95% 0.16mg	9.2% 0.74mg	8mg per day for Men 19-50 years
Magnesium	2.02% 8.5mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	0.68% 0.016mg	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	12% 85mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	3.84% 130mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	13.7% 206mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	2.83% 0.31mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	2.75% 102g	3.56% 132g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Puddings, tapioca, ready-to-eat vs Canned Carrots with Liquids and Salt:

• Puddings, tapioca, ready-to-eat have 1.3 times more Vitamin B1, 3.6 times more Vitamin B2, 1.7 times more Vitamin B5 and more Vitamin B12 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain more Vitamin A, 6.5 times more Vitamin B3, 4.7 times more Vitamin B6, 2.7 times more Vitamin B9, 6.7 times more Vitamin C, 4.9 times more Vitamin E and 24.5 times more Vitamin K than Puddings, tapioca, ready-to-eat.
• Both Puddings, tapioca, ready-to-eat as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Puddings, tapioca, ready-to-eat vs Canned Carrots with Liquids and Salt:

• Puddings, tapioca, ready-to-eat have 2.3 times more Calcium and 3 times more Phosphorus than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 5.7 times more Copper, 4.7 times more Iron, 1.5 times more Magnesium, 40.9 times more Manganese, 1.9 times more Potassium, 1.7 times more Sodium, 1.3 times more Zinc and 1.3 times more Water than Puddings, tapioca, ready-to-eat.
• Both Puddings, tapioca, ready-to-eat as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Puddings, tapioca, ready-to-eat have 5.7 times more Energy, 27.7 times more Fat, 38.5 times more Saturated Fat, 4 times more Carbohydrate, 6.1 times more Sugars and 3.4 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain more Fiber than Puddings, tapioca, ready-to-eat.
• Both Puddings, tapioca, ready-to-eat as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.