Comparing Nutrients in 7 ounces Canned Carrots with Salt VS Sour Cucumber Pickles

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Sour Cucumber Pickles	11%	15%	74%

Macro Nutrients

	Canned Carrots with Salt	Sour Cucumber Pickles	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	0.75% 22kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	5.7% 0.091g	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	3.45% 4.5g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	2.9% 2.1g	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	1.17% 0.65g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Sour Cucumber Pickles	Recommended Dietary Allowance
Vitamin A	123% 1107μg	2.2% 20μg	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	1.53% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	1.5% 0.075mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	1.37% 0.018mg	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	0.5% 2μg	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	2.2% 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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	77.7% 93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Sour Cucumber Pickles	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	18.7% 0.17mg	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	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	0.95% 0.022mg	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	1.34% 45.6mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	160% 2397mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	0.36% 0.04mg	11mg per day for Men 19-50 years
Water	5% 184g	5.05% 187g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Carrots with Salt vs Sour Cucumber Pickles:

• Drained Canned Carrots with Salt have 55.8 times more Vitamin A, more Vitamin B1, 3 times more Vitamin B2, more Vitamin B3, 3.6 times more Vitamin B5, 12.4 times more Vitamin B6, 9 times more Vitamin B9, 2.7 times more Vitamin C and 8.2 times more Vitamin E than Sour Cucumber Pickles.
• While Sour Cucumber Pickles contain 4.8 times more Vitamin K than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt as well as Sour Cucumber Pickles have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Carrots with Salt vs Sour Cucumber Pickles:

• Drained Canned Carrots with Salt have more Calcium, 1.2 times more Copper, 1.6 times more Iron, 2 times more Magnesium, 40.9 times more Manganese, 1.7 times more Phosphorus, 7.8 times more Potassium and 13 times more Zinc than Sour Cucumber Pickles.
• While Sour Cucumber Pickles contain 5 times more Sodium than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt and Sour Cucumber Pickles have similar amounts of Water per 7 oz.
• Both Drained Canned Carrots with Salt as well as Sour Cucumber Pickles have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Drained Canned Carrots with Salt have 2.5 times more Carbohydrate, 2.3 times more Sugars, 1.3 times more Fiber and 1.9 times more Protein than Sour Cucumber Pickles.
• While Sour Cucumber Pickles contain 4.2 times more Omega 3 than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt as well as Sour Cucumber Pickles have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.