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Comparing Nutrients in 7 ounces CardoonVS Canned Carrots with Liquids and Salt

Macros Ratio

Protein Fat Carbs

Cardoon
14%
5%
81%
Canned Carrots with Liquids and Salt
9%
5%
86%
7 oz ▼

Macro Nutrients

1.16%33.7kcal
Energy
1.57%45.6kcal
33.7 kcalvs45.6 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.2%0.2g
Fat
0.29%0.28g
0.2 gvs0.28 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.068%0.022g
Saturated Fat
0.16%0.05g
0.022 gvs0.05 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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NA
Omega 3
0.99%0.016g
NA gvs0.016 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.48%0.081g
Omega 6
0.65%0.11g
0.081 gvs0.11 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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6.2%8.08g
Carbohydrate
8.2%10.7g
8.08 gvs10.7 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
6.73%4.9g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs4.9 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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8.36%3.18g
Fiber
9.4%3.57g
3.18 gvs3.57 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
2.5%1.4g
Protein
2.06%1.15g
1.4 gvs1.15 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
135%1216μg
RAE, retinol activity equivalents
0 μgvs1216 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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3.3%0.04mg
Vitamin B1
3.14%0.038mg
Thiamine
0.04 mgvs0.038 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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4.58%0.06mg
Vitamin B2
4.12%0.054mg
Riboflavin
0.06 mgvs0.054 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.72%0.6mg
Vitamin B3
5.22%0.84mg
Niacin, nicotinic acid, niacinamide
0.6 mgvs0.84 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
13.4%0.67mg
Vitamin B5
5.5%0.28mg
Pantothenic acid
0.67 mgvs0.28 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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17.7%0.23mg
Vitamin B6
17%0.22mg
Pyridoxine
0.23 mgvs0.22 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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33.7%135μg
Vitamin B9
3.97%16μg
Folates and Folic Acid
135 μgvs16 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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4.4%3.97mg
Vitamin C
4.4%3.97mg
Ascorbic acid
3.97 mgvs3.97 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
9.66%1.45mg
Tocopherols and Tocotrienols
NA mgvs1.45 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
16.2%19.4μg
Phytomenadione or phylloquinone
NA μgvs19.4 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

14%139mg
Calcium
6.15%61.5mg
139 mgvs61.5 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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51%0.46mg
Copper
22.7%0.2mg
0.46 mgvs0.2 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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17.4%1.4mg
Iron
13%1.03mg
1.4 mgvs1.03 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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20%83.3mg
Magnesium
4.25%18mg
83.3 mgvs18 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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22%0.51mg
Manganese
39%0.89mg
0.51 mgvs0.89 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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6.52%45.6mg
Phosphorus
5.67%39.7mg
45.6 mgvs39.7 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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23.3%794mg
Potassium
10%343mg
794 mgvs343 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0.72%0.4μg
Selenium
1.44%0.79μg
0.4 μgvs0.79 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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22.5%337mg
Sodium
31.8%476mg
337 mgvs476 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.07%0.34mg
Zinc
5.23%0.58mg
0.34 mgvs0.58 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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5.04%187g
Water
5%185g
187 gvs185 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Cardoon vs Canned Carrots with Liquids and Salt:
Comparing minerals per 7 ounces for Cardoon vs Canned Carrots with Liquids and Salt:
Comparison of macro-nutrients per 7 ounces:



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