Comparing Nutrients in 7 ounces Canned Carrots with Salt VS Snacks, sesame sticks, wheat-based, unsalted

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Snacks, sesame sticks, wheat-based, unsalted	8%	59%	33%

Macro Nutrients

	Canned Carrots with Salt	Snacks, sesame sticks, wheat-based, unsalted	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	37% 1074kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	40% 13g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	120% 1.92g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	192% 32.6g	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	71% 92g	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	NA	38g per day for Men 19-50 years
Protein	2.27% 1.27g	38.6% 21.6g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Snacks, sesame sticks, wheat-based, unsalted	Recommended Dietary Allowance
Vitamin A	123% 1107μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	20.3% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	9.6% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	19.2% 3.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	9.3% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	13% 0.17mg	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	11% 43.7μg	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	Snacks, sesame sticks, wheat-based, unsalted	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	33.7% 337mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	89.5% 0.81mg	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	18.4% 1.47mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	78% 1.8mg	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	39% 274mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	10.3% 351mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	61.7% 34μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	3.84% 57.5mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	21% 2.32mg	11mg per day for Men 19-50 years
Water	5% 184g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Snacks, sesame sticks, wheat-based, unsalted per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Salt versus 7 oz of Snacks, sesame sticks, wheat-based, unsalted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Carrots with Salt vs Snacks, sesame sticks, wheat-based, unsalted:

• 7 ounces of Canned Carrots with Salt have 139.5 times more Vitamin A, 1.3 times more Vitamin B6 and more Vitamin C than Snacks, sesame sticks, wheat-based, unsalted.
• While 7 oz of Snacks, sesame sticks, wheat-based, unsalted contain 6.8 times more Vitamin B1, 2.1 times more Vitamin B2, 2.8 times more Vitamin B3, 1.7 times more Vitamin B5 and 2.4 times more Vitamin B9 than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 7 ounces of Snacks, sesame sticks, wheat-based, unsalted have insufficient amounts of Vitamin A and Vitamin C
• Both Drained Canned Carrots with Salt as well as Snacks, sesame sticks, wheat-based, unsalted have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Salt vs Snacks, sesame sticks, wheat-based, unsalted:

• 7 ounces of Canned Carrots with Salt have 8.3 times more Sodium and 46.5 times more Water than Snacks, sesame sticks, wheat-based, unsalted.
• While 7 oz of Snacks, sesame sticks, wheat-based, unsalted contain 6.8 times more Calcium, 3.9 times more Copper, 5.6 times more Magnesium, 2 times more Manganese, 5.8 times more Phosphorus, 42.8 times more Selenium and 4.5 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Snacks, sesame sticks, wheat-based, unsalted contain similar levels of Iron and Potassium per seven ounces.
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Snacks, sesame sticks, wheat-based, unsalted contain 21.6 times more Energy, 193.2 times more Fat, 180 times more Saturated Fat, 88.2 times more Omega 3, 208.1 times more Omega 6, 8.4 times more Carbohydrate and 17 times more Protein than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein