Comparing Nutrients in 7 ounces Canned Carrots with Salt VS Cherries, sweet, canned, pitted, heavy syrup, drained

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Cherries, sweet, canned, pitted, heavy syrup, drained	3%	2%	95%

Macro Nutrients

	Canned Carrots with Salt	Cherries, sweet, canned, pitted, heavy syrup, drained	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	5.68% 165kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	0.33% 0.056g	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	32% 42g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	44.3% 32g	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	12% 4.56g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	2.6% 1.45g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Cherries, sweet, canned, pitted, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	123% 1107μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	3.64% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	6.56% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	4.9% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	2.4% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	3.36% 0.044mg	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	2.5% 9.92μg	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	7.94% 7.14mg	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	2.25% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Cherries, sweet, canned, pitted, heavy syrup, drained	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	39% 0.35mg	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	8.7% 0.69mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	4.14% 0.095mg	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	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	8.64% 294mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	5% 184g	4.16% 154g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Cherries, sweet, canned, pitted, heavy syrup, drained per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Salt versus 7 oz of Cherries, sweet, canned, pitted, heavy syrup, drained to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Carrots with Salt vs Cherries, sweet, canned, pitted, heavy syrup, drained:

• 7 ounces of Canned Carrots with Salt have 46.5 times more Vitamin A, 1.4 times more Vitamin B3, 2.3 times more Vitamin B5, 5.1 times more Vitamin B6, 1.8 times more Vitamin B9, 4.4 times more Vitamin E and 10.9 times more Vitamin K than Cherries, sweet, canned, pitted, heavy syrup, drained.
• While 7 oz of Cherries, sweet, canned, pitted, heavy syrup, drained contain 1.4 times more Vitamin B2 and 1.3 times more Vitamin C than Drained Canned Carrots with Salt.
• 7 ounces of Cherries, sweet, canned, pitted, heavy syrup, drained have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• Both Drained Canned Carrots with Salt as well as Cherries, sweet, canned, pitted, heavy syrup, drained have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Salt vs Cherries, sweet, canned, pitted, heavy syrup, drained:

• 7 ounces of Canned Carrots with Salt have 2.5 times more Calcium, 1.8 times more Iron, 9.4 times more Manganese, 1.2 times more Potassium, 80.7 times more Sodium and 2.6 times more Zinc than Cherries, sweet, canned, pitted, heavy syrup, drained.
• While 7 oz of Cherries, sweet, canned, pitted, heavy syrup, drained contain 1.7 times more Copper than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Cherries, sweet, canned, pitted, heavy syrup, drained contain similar levels of Phosphorus and Water per seven ounces.
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• 7 ounces of Cherries, sweet, canned, pitted, heavy syrup, drained lack sufficient amounts of Calcium and Zinc
• Both Drained Canned Carrots with Salt as well as Cherries, sweet, canned, pitted, heavy syrup, drained lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cherries, sweet, canned, pitted, heavy syrup, drained contain 3.3 times more Energy, 3.8 times more Carbohydrate, 6.5 times more Sugars and 1.5 times more Fiber than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt provide inadequate amounts of Energy
• Both Drained Canned Carrots with Salt as well as Cherries, sweet, canned, pitted, heavy syrup, drained provide inadequate amounts of Omega 3, Omega 6 and Protein in seven ounces.