Comparing Nutrients in 7 ounces Canned Carrots with Salt VS Extra Sweet Pineapple

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Extra Sweet Pineapple	4%	2%	94%

Macro Nutrients

	Canned Carrots with Salt	Extra Sweet Pineapple	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	3.5% 101kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	NA	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	NA	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	8.46% 11g	20.6% 26.8g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	28.2% 20.5g	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	5.9% 4.27g	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	% 3.37g	g per day for Men 19-50 years
Sucrose	NA	% 13g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	1.88% 1.05g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Extra Sweet Pineapple	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	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	5.04% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	8.6% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	17.4% 0.23mg	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	9.43% 37.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.95% 5.36mg	124% 112mg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Extra Sweet Pineapple	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	25% 0.22mg	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	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	70.6% 1.62mg	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	2.27% 16mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	6.3% 214mg	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	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	2.16% 0.24mg	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 Extra Sweet Pineapple per 7 oz

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

Lets compare vitamin content per 7 ounces of Canned Carrots with Salt vs Extra Sweet Pineapple:

• 7 ounces of Canned Carrots with Salt have 186 times more Vitamin A, 37 times more Vitamin E and 14 times more Vitamin K than Extra Sweet Pineapple.
• While 7 oz of Raw Extra Sweet Pineapple contain 4.4 times more Vitamin B1, 1.6 times more Vitamin B5, 2.1 times more Vitamin B9 and 20.9 times more Vitamin C than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Extra Sweet Pineapple provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 7 ounces of Extra Sweet Pineapple have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Drained Canned Carrots with Salt as well as Raw Extra Sweet Pineapple have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Salt vs Extra Sweet Pineapple:

• 7 ounces of Canned Carrots with Salt have 1.9 times more Calcium, 2.3 times more Iron, 3 times more Phosphorus, 1.7 times more Potassium, 242 times more Sodium and 2.2 times more Zinc than Extra Sweet Pineapple.
• While 7 oz of Raw Extra Sweet Pineapple contain 1.5 times more Magnesium and 1.8 times more Manganese than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Extra Sweet Pineapple contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• 7 ounces of Extra Sweet Pineapple lack sufficient amounts of Calcium, Phosphorus and Zinc
• Both Drained Canned Carrots with Salt as well as Raw Extra Sweet Pineapple lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Extra Sweet Pineapple contain 2.4 times more Carbohydrate and 4.2 times more Sugars than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Extra Sweet Pineapple offer comparable quantities of Fiber per seven ounces.
• Both Drained Canned Carrots with Salt as well as Raw Extra Sweet Pineapple provide inadequate amounts of Energy and Protein in seven ounces.