Comparing Nutrients in 7 ounces Canned Carrots with Salt VS Marmalade, orange

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Marmalade, orange	0%	0%	100%

Macro Nutrients

	Canned Carrots with Salt	Marmalade, orange	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	17% 488kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0% 0g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	0% 0g	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	101% 132g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	164% 119g	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	3.66% 1.4g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	1.06% 0.6g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Marmalade, orange	Recommended Dietary Allowance
Vitamin A	123% 1107μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	0.64% 0.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	0.6% 0.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	2.9% 0.038mg	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	4.47% 18μg	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	10.6% 9.53mg	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	0.79% 0.12mg	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	Marmalade, orange	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	20% 0.18mg	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	3.72% 0.3mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	0.94% 3.97mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	1.73% 0.04mg	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	1.13% 7.94mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	2.16% 73.4mg	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	7.4% 111mg	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	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Marmalade, orange per 7 oz

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

Lets compare vitamin content per 7 ounces of Canned Carrots with Salt vs Marmalade, orange:

• 7 ounces of Canned Carrots with Salt have 186 times more Vitamin A, 10.6 times more Vitamin B3, 9 times more Vitamin B5, 5.9 times more Vitamin B6, 12.3 times more Vitamin E and more Vitamin K than Marmalade, orange.
• While 7 oz of Marmalade, orange contain 1.8 times more Vitamin C than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Marmalade, orange provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Marmalade, orange have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin E and Vitamin K
• Both Drained Canned Carrots with Salt as well as Marmalade, orange 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 Marmalade, orange:

• 7 ounces of Canned Carrots with Salt have 4.3 times more Iron, 22.5 times more Manganese, 6 times more Phosphorus, 4.8 times more Potassium, 4.3 times more Sodium, 6.5 times more Zinc and 2.8 times more Water than Marmalade, orange.
• While 7 oz of Marmalade, orange contain 1.5 times more Calcium than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Marmalade, orange contain similar levels of Copper per seven ounces.
• 7 ounces of Marmalade, orange lack sufficient amounts of Iron, Manganese, Phosphorus, Potassium and Zinc
• Both Drained Canned Carrots with Salt as well as Marmalade, orange 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 2.1 times more Fiber than Marmalade, orange.
• While 7 oz of Marmalade, orange contain 9.8 times more Energy, 12 times more Carbohydrate and 24.2 times more Sugars than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt provide inadequate amounts of Energy
• 7 ounces of Marmalade, orange provide inadequate amounts of Fiber
• Both Drained Canned Carrots with Salt as well as Marmalade, orange provide inadequate amounts of Omega 3, Omega 6 and Protein in seven ounces.