Comparing Nutrients in 7 ounces Canned Carrots with Salt VS Puddings, tapioca, dry mix, with no added salt

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Puddings, tapioca, dry mix, with no added salt	0%	0%	100%

Macro Nutrients

	Canned Carrots with Salt	Puddings, tapioca, dry mix, with no added salt	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	25.3% 732kcal	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	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	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.46% 11g	144% 187g	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	1.04% 0.4g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	0.35% 0.2g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Puddings, tapioca, dry mix, with no added salt	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	0.17% 0.002mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	0.92% 0.012mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	0.05% 0.008mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	0.6% 0.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	4.9% 0.064mg	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% 0μg	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	Puddings, tapioca, dry mix, with no added salt	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	6.4% 0.058mg	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	2.98% 0.24mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	0.94% 3.97mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	2.85% 0.065mg	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	1.13% 7.94mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	0.29% 9.92mg	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	1.06% 16mg	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	0.21% 7.94g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Carrots with Salt vs Puddings, tapioca, dry mix, with no added salt:

• Drained Canned Carrots with Salt have more Vitamin A, 18 times more Vitamin B1, 5 times more Vitamin B2, 138 times more Vitamin B3, 9 times more Vitamin B5, 3.5 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, tapioca, dry mix, with no added salt.
• Both Drained Canned Carrots with Salt as well as Puddings, tapioca, dry mix, with no added salt have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Canned Carrots with Salt vs Puddings, tapioca, dry mix, with no added salt:

• Drained Canned Carrots with Salt have 6.3 times more Calcium, 3.6 times more Copper, 5.3 times more Iron, 4 times more Magnesium, 13.6 times more Manganese, 6 times more Phosphorus, 35.8 times more Potassium, 30.3 times more Sodium, 3.3 times more Zinc and 23.2 times more Water than Puddings, tapioca, dry mix, with no added salt.
• Both Drained Canned Carrots with Salt as well as Puddings, tapioca, dry mix, with no added salt have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Drained Canned Carrots with Salt have 7.5 times more Fiber and 6.4 times more Protein than Puddings, tapioca, dry mix, with no added salt.
• While Puddings, tapioca, dry mix, with no added salt contain 14.8 times more Energy and 17 times more Carbohydrate than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt as well as Puddings, tapioca, dry mix, with no added salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.