Comparing Nutrients in 7 ounces Canned Carrots with Salt VS Raspberry Juice Concentrate

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Raspberry Juice Concentrate	5%	5%	90%

Macro Nutrients

	Canned Carrots with Salt	Raspberry Juice Concentrate	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	15% 439kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	2.74% 2.66g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	8.46% 11g	81% 106g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	105% 76g	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	55% 40g	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	% 34g	g per day for Men 19-50 years
Sucrose	NA	% 2.04g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	5.74% 2.2g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	10.8% 6.03g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Raspberry Juice Concentrate	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	41.3% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	52% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	48.2% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	107% 5.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	38% 0.5mg	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	4.47% 18μg	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	84% 75.6mg	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	0.79% 0.12mg	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	Raspberry Juice Concentrate	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	19.2% 192mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	30.4% 0.27mg	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	28.8% 2.3mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	53% 222mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	403% 9.27mg	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	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	68.8% 2338mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	NA	55μg per day for Men 19-50 years
Sodium	32% 480mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	23.3% 2.56mg	11mg per day for Men 19-50 years
Water	5% 184g	2.2% 81.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Raspberry Juice Concentrate per 7 oz

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

Lets compare vitamin content per 7 ounces of Canned Carrots with Salt vs Raspberry Juice Concentrate:

• 7 ounces of Canned Carrots with Salt have more Vitamin A and 12.3 times more Vitamin E than Raspberry Juice Concentrate.
• While 7 oz of Raspberry Juice Concentrate contain 13.9 times more Vitamin B1, 11.3 times more Vitamin B2, 7 times more Vitamin B3, 20 times more Vitamin B5, 2.2 times more Vitamin B6 and 14.1 times more Vitamin C than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Raspberry Juice Concentrate provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 7 ounces of Raspberry Juice Concentrate have insufficient amounts of Vitamin A and Vitamin E

Comparing minerals per 7 ounces for Canned Carrots with Salt vs Raspberry Juice Concentrate:

• 7 ounces of Canned Carrots with Salt have 24.2 times more Sodium and 2.3 times more Water than Raspberry Juice Concentrate.
• While 7 oz of Raspberry Juice Concentrate contain 3.9 times more Calcium, 1.3 times more Copper, 1.8 times more Iron, 14 times more Magnesium, 10.4 times more Manganese, 4.2 times more Phosphorus, 6.6 times more Potassium and 5 times more Zinc than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Carrots with Salt have 1.4 times more Fiber than Raspberry Juice Concentrate.
• While 7 oz of Raspberry Juice Concentrate contain 8.8 times more Energy, 9.6 times more Carbohydrate, 15.4 times more Sugars and 4.8 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 Raspberry Juice Concentrate provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.