Comparing Nutrients in 7 ounces Canned Carrots with Salt VS Candies, chocolate covered, caramel with nuts

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Candies, chocolate covered, caramel with nuts	8%	40%	52%

Macro Nutrients

	Canned Carrots with Salt	Candies, chocolate covered, caramel with nuts	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	32% 933kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	43% 41.7g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	29% 9.24g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	68% 11.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.46% 11g	93% 120g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	113% 82g	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	7.83% 2.98g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	33.7% 19g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Candies, chocolate covered, caramel with nuts	Recommended Dietary Allowance
Vitamin A	123% 1107μg	9.26% 83.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	59% 9.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	24.4% 0.32mg	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	4.47% 18μg	45.6% 183μg	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	5.95% 5.36mg	3.1% 2.78mg	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	9.8% 1.47mg	14.6% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Candies, chocolate covered, caramel with nuts	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	128% 1.15mg	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	16% 1.27mg	42% 3.37mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	NA	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	6.8% 47.6mg	47% 329mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	26% 883mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	20.6% 310mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	33.7% 3.7mg	11mg per day for Men 19-50 years
Water	5% 184g	0.33% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Candies, chocolate covered, caramel with nuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Salt versus 7 oz of Candies, chocolate covered, caramel with nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Carrots with Salt vs Candies, chocolate covered, caramel with nuts:

• 7 ounces of Canned Carrots with Salt have 13.3 times more Vitamin A, 1.9 times more Vitamin C and 3.1 times more Vitamin K than Candies, chocolate covered, caramel with nuts.
• While 7 oz of Candies, chocolate covered, caramel with nuts contain 2.2 times more Vitamin B1, 5.3 times more Vitamin B2, 8.6 times more Vitamin B3, 1.4 times more Vitamin B6, 10.2 times more Vitamin B9 and 1.5 times more Vitamin E than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 7 ounces of Candies, chocolate covered, caramel with nuts have insufficient amounts of Vitamin C
• Both Drained Canned Carrots with Salt as well as Candies, chocolate covered, caramel with nuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Salt vs Candies, chocolate covered, caramel with nuts:

• 7 ounces of Canned Carrots with Salt have 1.6 times more Sodium and 15.2 times more Water than Candies, chocolate covered, caramel with nuts.
• While 7 oz of Candies, chocolate covered, caramel with nuts contain 3.1 times more Calcium, 5.6 times more Copper, 2.7 times more Iron, 10.1 times more Magnesium, 6.9 times more Phosphorus, 2.5 times more Potassium, 7 times more Selenium and 7.2 times more Zinc than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Candies, chocolate covered, caramel with nuts contain 18.8 times more Energy, 110.5 times more Fat, 129.4 times more Saturated Fat, 73.8 times more Omega 6, 11 times more Carbohydrate, 16.7 times more Sugars, 2.9 times more Fiber and 14.8 times more Protein than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 6 and Protein
• Both Drained Canned Carrots with Salt as well as Candies, chocolate covered, caramel with nuts provide inadequate amounts of Omega 3 in seven ounces.