Comparing Nutrients in 7 ounces Canned Carrots with Salt VS Mangos

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Mangos	5%	5%	90%

Macro Nutrients

	Canned Carrots with Salt	Mangos	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	6.33% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	0.22% 0.038g	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	23% 29.7g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	37.4% 27g	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	13% 9.3g	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	% 4g	g per day for Men 19-50 years
Sucrose	NA	% 14g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	2.9% 1.63g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Mangos	Recommended Dietary Allowance
Vitamin A	123% 1107μg	12% 107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	4.63% 0.056mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	8.3% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	7.8% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	18% 0.24mg	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	21.3% 85.3μg	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	80.3% 72.2mg	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	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Mangos	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	24.5% 0.22mg	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	3.97% 0.32mg	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	5.44% 0.13mg	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	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	9.8% 333mg	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	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	1.62% 0.18mg	11mg per day for Men 19-50 years
Water	5% 184g	4.48% 166g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Canned Carrots with Salt have 10.3 times more Vitamin A and 2.3 times more Vitamin K than Mangos.
• While 7 oz of Raw Mangos contain 1.6 times more Vitamin B1, 1.3 times more Vitamin B2, 1.5 times more Vitamin B5, 4.8 times more Vitamin B9 and 13.5 times more Vitamin C than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Mangos provide similar amounts of Vitamin B3, Vitamin B6 and Vitamin E per seven ounces.
• 7 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Drained Canned Carrots with Salt as well as Raw Mangos have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Canned Carrots with Salt have 2.3 times more Calcium, 4 times more Iron, 7.1 times more Manganese, 1.7 times more Phosphorus, 242 times more Sodium and 2.9 times more Zinc than Mangos.
• Both Canned Carrots with Salt and Mangos contain similar levels of Copper, Potassium and Water per seven ounces.
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• 7 ounces of Mangos lack sufficient amounts of Calcium and Zinc
• Both Drained Canned Carrots with Salt as well as Raw Mangos lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Mangos contain 2.4 times more Energy, 4.6 times more Omega 3, 2.7 times more Carbohydrate and 5.5 times more Sugars than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Mangos offer comparable quantities of Fiber per seven ounces.
• 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 Mangos provide inadequate amounts of Omega 6 and Protein in seven ounces.