Comparing Nutrients in 7 ounces Canned Carrots with Salt VS Dried Plums

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Dried Plums	3%	1%	96%

Macro Nutrients

	Canned Carrots with Salt	Dried Plums	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	16.4% 476kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	0.51% 0.087g	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	98% 127g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	104% 75.7g	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	34% 24.6g	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	% 50.6g	g per day for Men 19-50 years
Sucrose	NA	% 0.3g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	37% 14g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	7.73% 4.33g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Dried Plums	Recommended Dietary Allowance
Vitamin A	123% 1107μg	8.6% 77.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	8.43% 0.1mg	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	23.3% 3.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	16.7% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	31.3% 0.41mg	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	2% 7.94μg	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	1.32% 1.2mg	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	5.7% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	98% 118μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Dried Plums	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	62% 0.56mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.2% 7.94μg	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	23% 1.85mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	19.4% 81.4mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	25.8% 0.59mg	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	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	42.7% 1453mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	5% 184g	1.66% 61.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Dried Plums per 7 oz

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

Lets compare vitamin content per 7 ounces of Canned Carrots with Salt vs Dried Plums:

• 7 ounces of Canned Carrots with Salt have 14.3 times more Vitamin A, 2.3 times more Vitamin B9, 4.5 times more Vitamin C and 1.7 times more Vitamin E than Dried Plums.
• While 7 oz of Raw Dried Plums contain 2.8 times more Vitamin B1, 6.2 times more Vitamin B2, 3.4 times more Vitamin B3, 3.1 times more Vitamin B5, 1.8 times more Vitamin B6 and 6.1 times more Vitamin K than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 7 ounces of Dried Plums have insufficient amounts of Vitamin B9 and Vitamin C
• Both Drained Canned Carrots with Salt as well as Raw Dried Plums have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Salt vs Dried Plums:

• 7 ounces of Canned Carrots with Salt have 1.5 times more Manganese, 121 times more Sodium and 3 times more Water than Dried Plums.
• While 7 oz of Raw Dried Plums contain 1.7 times more Calcium, 2.7 times more Copper, 1.5 times more Iron, 5.1 times more Magnesium, 2.9 times more Phosphorus, 4.1 times more Potassium and 1.7 times more Zinc than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Drained Canned Carrots with Salt as well as Raw Dried Plums lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Dried Plums contain 9.6 times more Energy, 11.5 times more Carbohydrate, 15.4 times more Sugars, 4.7 times more Fiber and 3.4 times more Protein than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt provide inadequate amounts of Energy and Protein
• Both Drained Canned Carrots with Salt as well as Raw Dried Plums provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.