Comparing Nutrients in 7 ounces Canned Carrots with Salt VS American Type Grapes

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
American Type Grapes	3%	4%	93%

Macro Nutrients

	Canned Carrots with Salt	American Type Grapes	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	4.6% 133kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	0.92% 0.16g	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	26% 34g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	44.5% 32.2g	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	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	4.7% 1.8g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	2.23% 1.25g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	American Type Grapes	Recommended Dietary Allowance
Vitamin A	123% 1107μg	1.1% 9.92μg	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	8.7% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	3.72% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	0.95% 0.048mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	16.8% 0.22mg	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	8.8% 7.94mg	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	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	American Type Grapes	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	8.8% 0.079mg	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	7.2% 0.58mg	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	62% 1.42mg	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	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	11% 379mg	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	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	5% 184g	4.36% 161g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS American Type Grapes per 7 oz

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

Lets compare vitamin content per 7 ounces of Canned Carrots with Salt vs American Type Grapes:

• 7 ounces of Canned Carrots with Salt have 111.6 times more Vitamin A, 1.8 times more Vitamin B3, 5.6 times more Vitamin B5, 2.3 times more Vitamin B9 and 3.9 times more Vitamin E than American Type Grapes.
• While 7 oz of Raw American Type Grapes contain 5.1 times more Vitamin B1, 1.9 times more Vitamin B2, 1.5 times more Vitamin C and 1.5 times more Vitamin K than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and American Type Grapes provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 7 ounces of American Type Grapes have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E
• Both Drained Canned Carrots with Salt as well as Raw American Type Grapes have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Salt vs American Type Grapes:

• 7 ounces of Canned Carrots with Salt have 1.8 times more Calcium, 2.6 times more Copper, 2.2 times more Iron, 2.4 times more Phosphorus, 121 times more Sodium and 6.5 times more Zinc than American Type Grapes.
• While 7 oz of Raw American Type Grapes contain 1.6 times more Manganese than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and American Type Grapes contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of American Type Grapes lack sufficient amounts of Calcium, Phosphorus and Zinc
• Both Drained Canned Carrots with Salt as well as Raw American Type Grapes lack sufficient amounts of Magnesium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Carrots with Salt have 1.7 times more Fiber than American Type Grapes.
• While 7 oz of Raw American Type Grapes contain 2.7 times more Energy, 3.1 times more Carbohydrate and 6.6 times more Sugars 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 Raw American Type Grapes provide inadequate amounts of Omega 3, Omega 6 and Protein in seven ounces.