Comparing Nutrients in 7 ounces Canned Carrots with Salt VS Canned Pumpkin

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Canned Pumpkin	11%	6%	83%

Macro Nutrients

	Canned Carrots with Salt	Canned Pumpkin	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	0.082% 0.014g	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	12.3% 16g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	9.03% 6.55g	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	15% 5.75g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	3.9% 2.2g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Canned Pumpkin	Recommended Dietary Allowance
Vitamin A	123% 1107μg	172% 1544μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	3.97% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	4.55% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	16% 0.79mg	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	5.95% 24μg	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	9.26% 8.33mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	26.5% 31.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Canned Pumpkin	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	23.6% 0.21mg	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	34.5% 2.76mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	13% 0.3mg	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	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	12% 409mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	5% 184g	4.83% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Canned Pumpkin per 7 oz

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

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

• 7 ounces of Canned Carrots with Salt have 1.5 times more Vitamin B3 and 2 times more Vitamin B6 than Canned Pumpkin.
• While 7 oz of Canned Pumpkin no Salt contain 1.4 times more Vitamin A, 1.3 times more Vitamin B1, 1.8 times more Vitamin B2, 3 times more Vitamin B5, 1.3 times more Vitamin B9, 1.6 times more Vitamin C, 1.4 times more Vitamin E and 1.6 times more Vitamin K than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Drained Canned Carrots with Salt as well as Canned Pumpkin no Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Canned Carrots with Salt have 3 times more Manganese, 48.4 times more Sodium and 1.5 times more Zinc than Canned Pumpkin.
• While 7 oz of Canned Pumpkin no Salt contain 2.2 times more Iron, 2.9 times more Magnesium and 1.5 times more Phosphorus than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Canned Pumpkin contain similar levels of Calcium, Copper, Potassium and Water per seven ounces.
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• 7 ounces of Canned Pumpkin lack sufficient amounts of Zinc
• Both Drained Canned Carrots with Salt as well as Canned Pumpkin no Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Canned Pumpkin no Salt contain 1.5 times more Carbohydrate, 1.3 times more Sugars and 1.9 times more Fiber than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt as well as Canned Pumpkin no Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.