Comparing Nutrients in 7 ounces Canned Carrots with Salt VS Clementines

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Clementines	6%	3%	91%

Macro Nutrients

	Canned Carrots with Salt	Clementines	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	3.2% 93kcal	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	NA	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	NA	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	8.46% 11g	18.3% 24g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	25% 18.2g	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	4.5% 3.25g	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	% 3.16g	g per day for Men 19-50 years
Sucrose	NA	% 12g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	3% 1.7g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Clementines	Recommended Dietary Allowance
Vitamin A	123% 1107μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	14.2% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	7.9% 1.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	11.4% 0.15mg	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	12% 47.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.95% 5.36mg	108% 97mg	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	2.65% 0.4mg	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	Clementines	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	9.5% 0.085mg	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	3.47% 0.28mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	2% 0.046mg	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	5.95% 41.7mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	10.3% 351mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	5% 184g	4.64% 172g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Clementines per 7 oz

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

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

• 7 ounces of Canned Carrots with Salt have 1.5 times more Vitamin B6, 3.7 times more Vitamin E and more Vitamin K than Clementines.
• While 7 oz of Raw Clementines contain 4.8 times more Vitamin B1, 2.7 times more Vitamin B9 and 18.1 times more Vitamin C than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Clementines provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per seven ounces.
• 7 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 7 ounces of Clementines have insufficient amounts of Vitamin E and Vitamin K
• Both Drained Canned Carrots with Salt as well as Raw Clementines have insufficient amounts of Vitamin D in seven ounces.

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

• 7 ounces of Canned Carrots with Salt have 2.4 times more Copper, 4.6 times more Iron, 19.6 times more Manganese, 242 times more Sodium and 4.3 times more Zinc than Clementines.
• Both Canned Carrots with Salt and Clementines contain similar levels of Calcium, Phosphorus, Potassium and Water per seven ounces.
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• 7 ounces of Clementines lack sufficient amounts of Iron, Manganese and Zinc
• Both Drained Canned Carrots with Salt as well as Raw Clementines lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Clementines contain 2.2 times more Carbohydrate and 3.7 times more Sugars than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Clementines offer comparable quantities of Fiber per seven ounces.
• Both Drained Canned Carrots with Salt as well as Raw Clementines provide inadequate amounts of Energy and Protein in seven ounces.