Comparing Nutrients in 7 ounces Canned Carrots with Salt VS Canned Onions with Liquids

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Canned Onions with Liquids	17%	4%	79%

Macro Nutrients

	Canned Carrots with Salt	Canned Onions with Liquids	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.099% 0.032g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	0.4% 0.067g	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	6.14% 7.98g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	6.02% 4.37g	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	6.27% 2.4g	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	Canned Onions with Liquids	Recommended Dietary Allowance
Vitamin A	123% 1107μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	0.92% 0.012mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	0.76% 0.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	3.85% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	21% 0.27mg	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	4.96% 20μg	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	9.5% 8.53mg	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	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Canned Onions with Liquids	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	12% 0.11mg	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	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	8.8% 0.2mg	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	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	6.48% 220mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	49% 736mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	5% 184g	5.05% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Canned Onions with Liquids per 7 oz

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

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

• 7 ounces of Canned Carrots with Salt have more Vitamin A, 5 times more Vitamin B2, 9 times more Vitamin B3, 1.4 times more Vitamin B5, 10.6 times more Vitamin E and 49 times more Vitamin K than Canned Onions with Liquids.
• While 7 oz of Canned Onions Solids and Liquids contain 1.8 times more Vitamin B1 and 1.6 times more Vitamin C than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Canned Onions with Liquids provide similar amounts of Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 7 ounces of Canned Onions with Liquids have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin E and Vitamin K
• Both Drained Canned Carrots with Salt as well as Canned Onions Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Canned Carrots with Salt have 1.9 times more Copper, 4.9 times more Iron, 4.4 times more Manganese and 1.6 times more Potassium than Canned Onions with Liquids.
• While 7 oz of Canned Onions Solids and Liquids contain 1.8 times more Calcium and 1.5 times more Sodium than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Canned Onions with Liquids contain similar levels of Phosphorus, Zinc and Water per seven ounces.
• 7 ounces of Canned Onions with Liquids lack sufficient amounts of Iron
• Both Drained Canned Carrots with Salt as well as Canned Onions Solids and Liquids 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 1.4 times more Carbohydrate and 1.3 times more Fiber than Canned Onions with Liquids.
• Both Canned Carrots with Salt and Canned Onions with Liquids offer comparable quantities of Sugars per seven ounces.
• Both Drained Canned Carrots with Salt as well as Canned Onions Solids and Liquids provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.