Comparing Nutrients in 7 ounces Canned Carrots with Salt VS Canned Carrot Juice

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Canned Carrot Juice	9%	3%	88%

Macro Nutrients

	Canned Carrots with Salt	Canned Carrot Juice	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	0.71% 0.12g	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	14% 18.4g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	10.7% 7.76g	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	4.18% 1.6g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	3.37% 1.9g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Canned Carrot Juice	Recommended Dietary Allowance
Vitamin A	123% 1107μg	211% 1897μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	9.05% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	33% 0.43mg	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	2% 7.94μg	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	18.7% 17mg	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	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	25.6% 30.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Canned Carrot Juice	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	10% 0.091mg	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	11.4% 0.91mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	11.2% 0.26mg	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	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	17% 579mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	5% 184g	4.77% 176g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Canned Carrot Juice per 7 oz

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

Lets compare vitamin content per 7 ounces of Canned Carrots with Salt vs Canned Carrot Juice:

• 7 ounces of Canned Carrots with Salt have 1.4 times more Vitamin B3 and 2.3 times more Vitamin B9 than Canned Carrot Juice.
• While 7 oz of Canned Carrot Juice contain 1.7 times more Vitamin A, 5.1 times more Vitamin B1, 1.8 times more Vitamin B2, 1.7 times more Vitamin B5, 1.9 times more Vitamin B6, 3.1 times more Vitamin C, 1.6 times more Vitamin E and 1.6 times more Vitamin K than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 7 ounces of Canned Carrot Juice have insufficient amounts of Vitamin B9
• Both Drained Canned Carrots with Salt as well as Canned Carrot Juice have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Salt vs Canned Carrot Juice:

• 7 ounces of Canned Carrots with Salt have 2.3 times more Copper, 1.4 times more Iron, 3.5 times more Manganese, 3.7 times more Sodium and 1.4 times more Zinc than Canned Carrot Juice.
• While 7 oz of Canned Carrot Juice contain 1.8 times more Magnesium, 1.8 times more Phosphorus and 1.6 times more Potassium than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Canned Carrot Juice contain similar levels of Calcium and Water per seven ounces.
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• 7 ounces of Canned Carrot Juice lack sufficient amounts of Zinc
• Both Drained Canned Carrots with Salt as well as Canned Carrot Juice lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Carrots with Salt have 1.9 times more Fiber than Canned Carrot Juice.
• While 7 oz of Canned Carrot Juice contain 1.7 times more Carbohydrate and 1.6 times more Sugars than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt as well as Canned Carrot Juice provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.