Comparing Nutrients in 7 ounces Apples no Skin VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Apples no Skin	2%	2%	96%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Apples no Skin	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	3.3% 95kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.042g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.92% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.5% 25.3g	8.46% 11g	130g per day for Men 19-50 years
Sugars	27.6% 20g	6.8% 4.92g	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	16.5% 12g	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	% 6.45g	NA	g per day for Men 19-50 years
Sucrose	% 1.63g	NA	g per day for Men 19-50 years
Fiber	6.8% 2.58g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	0.96% 0.54g	2.27% 1.27g	56g per day for Men 19-50 years

Vitamins

	Apples no Skin	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	123% 1107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.27% 0.056mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.13% 0.18mg	6.85% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	5.36% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.65% 0.073mg	17% 0.22mg	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	4.47% 18μg	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	8.8% 7.94mg	5.95% 5.36mg	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	0.66% 0.099mg	9.8% 1.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples no Skin	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	6.84% 0.062mg	23% 0.21mg	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	1.74% 0.14mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	3.28% 0.075mg	39% 0.89mg	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	3.1% 22mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	5.25% 179mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	32% 480mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	4.65% 172g	5% 184g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Apples no Skin vs Canned Carrots with Salt:

• Raw Apples without skin have 1.5 times more Vitamin C than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 279 times more Vitamin A, 6.1 times more Vitamin B3, 1.9 times more Vitamin B5, 3 times more Vitamin B6, more Vitamin B9, 14.8 times more Vitamin E and 16.3 times more Vitamin K than Raw Apples without skin.
• Both Raw Apples without skin and Drained Canned Carrots with Salt have similar amounts of Vitamin B1 and Vitamin B2 per 7 oz.
• Both Raw Apples without skin as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Apples no Skin vs Canned Carrots with Salt:

• Drained Canned Carrots with Salt contain 5 times more Calcium, 3.4 times more Copper, 9.1 times more Iron, 2 times more Magnesium, 11.8 times more Manganese, 2.2 times more Phosphorus, 2 times more Potassium, more Sodium and 5.2 times more Zinc than Raw Apples without skin.
• Both Raw Apples without skin and Drained Canned Carrots with Salt have similar amounts of Water per 7 oz.
• Both Raw Apples without skin as well as Drained Canned Carrots with Salt have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Apples without skin have 1.9 times more Energy, 2.3 times more Carbohydrate and 4.1 times more Sugars than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 2.4 times more Protein than Raw Apples without skin.
• Both Raw Apples without skin and Drained Canned Carrots with Salt have similar amounts of Fiber per 7 oz.
• Both Raw Apples without skin as well as Drained Canned Carrots with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.