Comparing Nutrients in 7 ounces Canned Carrots with Salt VS Elderberries

Macros Ratio

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

Macro Nutrients

	Canned Carrots with Salt	Elderberries	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	1.9% 0.32g	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	28% 36.5g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	NA	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	36.6% 14g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	2.34% 1.3g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Elderberries	Recommended Dietary Allowance
Vitamin A	123% 1107μg	6.6% 59.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	5.56% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	35% 0.46mg	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	2.98% 12μg	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	79.4% 71.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.8% 1.47mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Elderberries	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	13.5% 0.12mg	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	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	2.36% 9.92mg	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	11% 77.4mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	16.3% 556mg	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	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	5% 184g	4.3% 158g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Canned Carrots with Salt have 18.6 times more Vitamin A and 1.5 times more Vitamin B9 than Elderberries.
• While 7 oz of Raw Elderberries contain 3.9 times more Vitamin B1, 2 times more Vitamin B2, 2.1 times more Vitamin B6 and 13.3 times more Vitamin C than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Elderberries provide similar amounts of Vitamin B3 and Vitamin B5 per seven ounces.
• 7 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 7 ounces of Elderberries have insufficient amounts of Vitamin B9
• Both Drained Canned Carrots with Salt as well as Raw Elderberries have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Canned Carrots with Salt have 1.7 times more Copper, 40.3 times more Sodium and 2.4 times more Zinc than Elderberries.
• While 7 oz of Raw Elderberries contain 1.5 times more Calcium, 2.5 times more Iron, 1.6 times more Phosphorus and 1.6 times more Potassium than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Elderberries contain similar levels of Water per seven ounces.
• 7 ounces of Elderberries lack sufficient amounts of Zinc
• Both Drained Canned Carrots with Salt as well as Raw Elderberries lack sufficient amounts of Magnesium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Elderberries contain 2.9 times more Energy, 7.7 times more Omega 3, 3.3 times more Carbohydrate and 4.7 times more Fiber than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt provide inadequate amounts of Energy and Omega 3
• Both Drained Canned Carrots with Salt as well as Raw Elderberries provide inadequate amounts of Omega 6 and Protein in seven ounces.