Comparing Nutrients in 7 ounces Canned Carrots with Salt VS Plums, canned, purple, light syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Plums, canned, purple, light syrup pack, solids and liquids	2%	1%	97%

Macro Nutrients

	Canned Carrots with Salt	Plums, canned, purple, light syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.05% 0.016g	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	0.27% 0.046g	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	25% 32.3g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	42% 30.5g	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	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	4.7% 1.8g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	1.3% 0.73g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Plums, canned, purple, light syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	123% 1107μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	2.65% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	5.95% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	2.86% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	4.12% 0.054mg	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	1.5% 5.95μg	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	0.88% 0.79mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	7.1% 8.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Plums, canned, purple, light syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	8.38% 0.075mg	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	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	2.76% 0.064mg	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	5.43% 185mg	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	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	5% 184g	4.45% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Plums, canned, purple, light syrup pack, solids and liquids per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Salt versus 7 oz of Plums, canned, purple, light syrup pack, solids and 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 Plums, canned, purple, light syrup pack, solids and liquids:

• 7 ounces of Canned Carrots with Salt have 46.5 times more Vitamin A, 1.9 times more Vitamin B3, 1.9 times more Vitamin B5, 4.1 times more Vitamin B6, 3 times more Vitamin B9, 6.8 times more Vitamin C, 4.1 times more Vitamin E and 2.3 times more Vitamin K than Plums, canned, purple, light syrup pack, solids and liquids.
• While 7 oz of Plums, canned, purple, light syrup pack, solids and liquids contain 1.3 times more Vitamin B2 than Drained Canned Carrots with Salt.
• 7 ounces of Plums, canned, purple, light syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin C and Vitamin E
• Both Drained Canned Carrots with Salt as well as Plums, canned, purple, light syrup pack, solids and liquids 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 Plums, canned, purple, light syrup pack, solids and liquids:

• 7 ounces of Canned Carrots with Salt have 2.8 times more Calcium, 2.7 times more Copper, 14.1 times more Manganese, 1.8 times more Phosphorus, 1.9 times more Potassium, 12.1 times more Sodium and 3.3 times more Zinc than Plums, canned, purple, light syrup pack, solids and liquids.
• While 7 oz of Plums, canned, purple, light syrup pack, solids and liquids contain 1.3 times more Iron than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Plums, canned, purple, light syrup pack, solids and liquids contain similar levels of Water per seven ounces.
• 7 ounces of Plums, canned, purple, light syrup pack, solids and liquids lack sufficient amounts of Calcium, Manganese, Phosphorus and Zinc
• Both Drained Canned Carrots with Salt as well as Plums, canned, purple, light syrup pack, 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 1.7 times more Fiber than Plums, canned, purple, light syrup pack, solids and liquids.
• While 7 oz of Plums, canned, purple, light syrup pack, solids and liquids contain 2.5 times more Energy, 2.9 times more Carbohydrate and 6.2 times more Sugars than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt provide inadequate amounts of Energy
• Both Drained Canned Carrots with Salt as well as Plums, canned, purple, light syrup pack, solids and liquids provide inadequate amounts of Omega 3, Omega 6 and Protein in seven ounces.