Comparing Nutrients in 7 ounces California Avocados VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
California Avocados	4%	77%	19%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	California Avocados	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	11.4% 331kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	31.5% 30.6g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	19.5% 3.32g	0.65% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	8.2% 10.7g	130g per day for Men 19-50 years
Sugars	0.82% 0.6g	6.73% 4.9g	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	0.22% 0.16g	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	% 0.16g	NA	g per day for Men 19-50 years
Sucrose	% 0.12g	NA	g per day for Men 19-50 years
Fiber	35.5% 13.5g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	6.95% 3.9g	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	California Avocados	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	135% 1216μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.4% 0.15mg	3.14% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.7% 3.8mg	5.22% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58% 2.9mg	5.5% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	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	44% 177μg	3.97% 16μg	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	19.4% 17.5mg	4.4% 3.97mg	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	26% 3.9mg	9.66% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.7% 41.7μg	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Avocados	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	6.15% 61.5mg	1000mg per day for Men 19-50 years
Copper	37.5% 0.34mg	22.7% 0.2mg	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	15% 1.2mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	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	15.3% 107mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	29.6% 1006mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	3.88% 144g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: California Avocados VS Canned Carrots with Liquids and Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of California Avocados versus 7 oz of Canned Carrots with Liquids and Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of California Avocados vs Canned Carrots with Liquids and Salt:

• 7 ounces of California Avocados have 3.9 times more Vitamin B1, 5.3 times more Vitamin B2, 4.5 times more Vitamin B3, 10.5 times more Vitamin B5, 2.6 times more Vitamin B6, 11.1 times more Vitamin B9, 4.4 times more Vitamin C, 2.7 times more Vitamin E and 2.1 times more Vitamin K than Canned Carrots with Liquids and Salt.
• While 7 oz of Canned Carrots Solids and Liquids with Salt contain 87.6 times more Vitamin A than Raw California Avocados.
• 7 ounces of California Avocados have insufficient amounts of Vitamin A
• 7 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Raw California Avocados as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for California Avocados vs Canned Carrots with Liquids and Salt:

• 7 ounces of California Avocados have 1.7 times more Copper, 3.2 times more Magnesium, 2.7 times more Phosphorus, 2.9 times more Potassium and 2.3 times more Zinc than Canned Carrots with Liquids and Salt.
• While 7 oz of Canned Carrots Solids and Liquids with Salt contain 2.4 times more Calcium, 3 times more Manganese, 30 times more Sodium and 1.3 times more Water than Raw California Avocados.
• Both California Avocados and Canned Carrots with Liquids and Salt contain similar levels of Iron per seven ounces.
• 7 ounces of California Avocados lack sufficient amounts of Calcium
• Both Raw California Avocados as well as Canned Carrots Solids and Liquids with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of California Avocados have 7.3 times more Energy, 110.1 times more Fat, 85 times more Saturated Fat, 15.6 times more Omega 3, 29.9 times more Omega 6, 1.6 times more Carbohydrate, 3.8 times more Fiber and 3.4 times more Protein than Canned Carrots with Liquids and Salt.
• While 7 oz of Canned Carrots Solids and Liquids with Salt contain 8.2 times more Sugars than Raw California Avocados.
• 7 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein