Comparing Nutrients in 7 ounces Canned Carrots with Salt VS Passion-fruit Juice, Purple

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Passion-fruit Juice, Purple	3%	1%	96%

Macro Nutrients

	Canned Carrots with Salt	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	3.5% 101kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.1% 0.099g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.025% 0.008g	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	0.34% 0.058g	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	20.8% 27g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	36.7% 26.6g	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	1.04% 0.4g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	1.4% 0.77g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Vitamin A	123% 1107μg	7.94% 71.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	7.63% 0.099mg	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	3.47% 14μg	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	65.7% 59mg	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	11.7% 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	5.95% 0.48mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	8.03% 33.7mg	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	3.7% 25.8mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	16.2% 552mg	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	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	5% 184g	4.6% 170g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Passion-fruit Juice, Purple per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Salt versus 7 oz of Passion-fruit Juice, Purple to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Carrots with Salt vs Passion-fruit Juice, Purple:

• 7 ounces of Canned Carrots with Salt have 15.5 times more Vitamin A, 2.2 times more Vitamin B6, 1.3 times more Vitamin B9, 74 times more Vitamin E and 24.5 times more Vitamin K than Passion-fruit Juice, Purple.
• While 7 oz of Raw Passion-fruit Juice, Purple contain 4.4 times more Vitamin B2, 2.6 times more Vitamin B3 and 11 times more Vitamin C than Drained Canned Carrots with Salt.
• 7 ounces of Passion-fruit Juice, Purple have insufficient amounts of Vitamin B9, Vitamin E and Vitamin K
• Both Drained Canned Carrots with Salt as well as Raw Passion-fruit Juice, Purple 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 Passion-fruit Juice, Purple:

• 7 ounces of Canned Carrots with Salt have 6.3 times more Calcium, 2 times more Copper, 2.7 times more Iron, 1.8 times more Phosphorus, 40.3 times more Sodium and 5.2 times more Zinc than Passion-fruit Juice, Purple.
• While 7 oz of Raw Passion-fruit Juice, Purple contain 2.1 times more Magnesium and 1.6 times more Potassium than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Passion-fruit Juice, Purple contain similar levels of Water per seven ounces.
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• 7 ounces of Passion-fruit Juice, Purple lack sufficient amounts of Calcium, Phosphorus and Zinc
• Both Drained Canned Carrots with Salt as well as Raw Passion-fruit Juice, Purple lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Carrots with Salt have 7.5 times more Fiber than Passion-fruit Juice, Purple.
• While 7 oz of Raw Passion-fruit Juice, Purple contain 2.5 times more Carbohydrate and 5.4 times more Sugars than Drained Canned Carrots with Salt.
• 7 ounces of Passion-fruit Juice, Purple provide inadequate amounts of Fiber
• Both Drained Canned Carrots with Salt as well as Raw Passion-fruit Juice, Purple provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.