Comparing Nutrients in 7 ounces Canned Carrots with Salt VS Pie crust, standard-type, dry mix, prepared, baked

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Pie crust, standard-type, dry mix, prepared, baked	5%	55%	40%

Macro Nutrients

	Canned Carrots with Salt	Pie crust, standard-type, dry mix, prepared, baked	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	34.3% 994kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	62% 60.3g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	48% 15.3g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	42.7% 7.25g	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	77% 100g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	NA	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	9.4% 3.57g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Pie crust, standard-type, dry mix, prepared, baked	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	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	28.4% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	6.67% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	8.55% 0.11mg	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	34.7% 139μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.8% 1.47mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Pie crust, standard-type, dry mix, prepared, baked	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	16.3% 0.15mg	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	53.3% 4.27mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	26.3% 0.61mg	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	24% 167mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	3.6% 123mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	79.7% 44μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	96% 1447mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	7.04% 0.77mg	11mg per day for Men 19-50 years
Water	5% 184g	0.57% 21g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Pie crust, standard-type, dry mix, prepared, baked per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Salt versus 7 oz of Pie crust, standard-type, dry mix, prepared, baked to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Carrots with Salt vs Pie crust, standard-type, dry mix, prepared, baked:

• 7 ounces of Canned Carrots with Salt have more Vitamin A, 2 times more Vitamin B6 and more Vitamin C than Pie crust, standard-type, dry mix, prepared, baked.
• While 7 oz of Pie crust, standard-type, dry mix, prepared, baked contain 16.8 times more Vitamin B1, 6.2 times more Vitamin B2, 4.3 times more Vitamin B3 and 7.8 times more Vitamin B9 than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Pie crust, standard-type, dry mix, prepared, baked provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 7 ounces of Pie crust, standard-type, dry mix, prepared, baked have insufficient amounts of Vitamin A and Vitamin C
• Both Drained Canned Carrots with Salt as well as Pie crust, standard-type, dry mix, prepared, baked have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Salt vs Pie crust, standard-type, dry mix, prepared, baked:

• 7 ounces of Canned Carrots with Salt have 1.4 times more Copper, 1.5 times more Manganese, 2.9 times more Potassium and 8.8 times more Water than Pie crust, standard-type, dry mix, prepared, baked.
• While 7 oz of Pie crust, standard-type, dry mix, prepared, baked contain 2.4 times more Calcium, 3.4 times more Iron, 1.9 times more Magnesium, 3.5 times more Phosphorus, 55.3 times more Selenium, 3 times more Sodium and 1.5 times more Zinc than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium
• 7 ounces of Pie crust, standard-type, dry mix, prepared, baked lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Pie crust, standard-type, dry mix, prepared, baked contain 20 times more Energy, 160 times more Fat, 214.2 times more Saturated Fat, 17.5 times more Omega 3, 46.3 times more Omega 6, 9.1 times more Carbohydrate and 10.5 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Pie crust, standard-type, dry mix, prepared, baked offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein