Comparing Nutrients in 7 ounces Canned Carrots with Salt VS Candies, sesame crunch

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Candies, sesame crunch	8%	55%	37%

Macro Nutrients

	Canned Carrots with Salt	Candies, sesame crunch	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	35.3% 1024kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	68% 66g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	29% 9.25g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	167% 28.4g	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	76.8% 100g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	85.3% 62g	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	40.2% 15.3g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Candies, sesame crunch	Recommended Dietary Allowance
Vitamin A	123% 1107μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	73.4% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	24.3% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	46% 7.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	1.3% 0.065mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	75% 0.97mg	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	25.3% 101μg	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	0% 0mg	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	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Candies, sesame crunch	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	127% 1268mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	209% 1.9mg	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	106% 8.47mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	119% 498mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	139% 3.2mg	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	117% 818mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	18% 609mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	22% 331mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	68% 7.46mg	11mg per day for Men 19-50 years
Water	5% 184g	0.12% 4.37g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Candies, sesame crunch per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Salt versus 7 oz of Candies, sesame crunch 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, sesame crunch:

• 7 ounces of Canned Carrots with Salt have more Vitamin A, 4.1 times more Vitamin B5, more Vitamin C, 4.6 times more Vitamin E and more Vitamin K than Candies, sesame crunch.
• While 7 oz of Candies, sesame crunch contain 24.7 times more Vitamin B1, 5.3 times more Vitamin B2, 6.7 times more Vitamin B3, 4.4 times more Vitamin B6 and 5.7 times more Vitamin B9 than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 7 ounces of Candies, sesame crunch have insufficient amounts of Vitamin A, Vitamin B5, Vitamin C, Vitamin E and Vitamin K
• Both Drained Canned Carrots with Salt as well as Candies, sesame crunch have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Salt vs Candies, sesame crunch:

• 7 ounces of Canned Carrots with Salt have 1.4 times more Sodium and 42.3 times more Water than Candies, sesame crunch.
• While 7 oz of Candies, sesame crunch contain 25.6 times more Calcium, 9.1 times more Copper, 6.7 times more Iron, 31.4 times more Magnesium, 3.6 times more Manganese, 17.2 times more Phosphorus, 1.7 times more Potassium, 10 times more Selenium and 14.5 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, sesame crunch contain 20.6 times more Energy, 175.3 times more Fat, 129.5 times more Saturated Fat, 22.9 times more Omega 3, 181.3 times more Omega 6, 9.1 times more Carbohydrate, 12.6 times more Sugars, 5.1 times more Fiber and 18.1 times more Protein than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein