Comparing Nutrients in 7 ounces Canned Carrots with Salt VS Tangerines, (mandarin oranges), canned, light syrup pack

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Tangerines, (mandarin oranges), canned, light syrup pack	3%	1%	96%

Macro Nutrients

	Canned Carrots with Salt	Tangerines, (mandarin oranges), canned, light syrup pack	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	4.17% 121kcal	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	0.074% 0.024g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	0.18% 0.03g	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	24.7% 32g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	42.4% 30.7g	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	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	3.66% 1.4g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	1.6% 0.89g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Tangerines, (mandarin oranges), canned, light syrup pack	Recommended Dietary Allowance
Vitamin A	123% 1107μg	9.26% 83.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	5.5% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	4.96% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	6.4% 0.083mg	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	2.5% 9.92μg	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	43.7% 39.3mg	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	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Tangerines, (mandarin oranges), canned, light syrup pack	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	9.7% 0.087mg	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	9.18% 0.73mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	2.76% 0.064mg	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	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	4.55% 155mg	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	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	5% 184g	4.45% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Tangerines, (mandarin oranges), canned, light syrup pack per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Salt versus 7 oz of Tangerines, (mandarin oranges), canned, light syrup pack to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Carrots with Salt vs Tangerines, (mandarin oranges), canned, light syrup pack:

• 7 ounces of Canned Carrots with Salt have 13.3 times more Vitamin A, 1.2 times more Vitamin B3, 2.7 times more Vitamin B6, 1.8 times more Vitamin B9, 7.4 times more Vitamin E and more Vitamin K than Tangerines, (mandarin oranges), canned, light syrup pack.
• While 7 oz of Tangerines, (mandarin oranges), canned, light syrup pack contain 2.9 times more Vitamin B1, 1.5 times more Vitamin B2 and 7.3 times more Vitamin C than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Tangerines, (mandarin oranges), canned, light syrup pack provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 7 ounces of Tangerines, (mandarin oranges), canned, light syrup pack have insufficient amounts of Vitamin B9, Vitamin E and Vitamin K
• Both Drained Canned Carrots with Salt as well as Tangerines, (mandarin oranges), canned, light syrup pack have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Salt vs Tangerines, (mandarin oranges), canned, light syrup pack:

• 7 ounces of Canned Carrots with Salt have 3.6 times more Calcium, 2.4 times more Copper, 1.7 times more Iron, 14.1 times more Manganese, 2.4 times more Phosphorus, 2.3 times more Potassium and 40.3 times more Sodium than Tangerines, (mandarin oranges), canned, light syrup pack.
• Both Canned Carrots with Salt and Tangerines, (mandarin oranges), canned, light syrup pack contain similar levels of Zinc and Water per seven ounces.
• 7 ounces of Tangerines, (mandarin oranges), canned, light syrup pack lack sufficient amounts of Calcium, Manganese and Phosphorus
• Both Drained Canned Carrots with Salt as well as Tangerines, (mandarin oranges), canned, light syrup pack lack sufficient amounts of Magnesium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Carrots with Salt have 2.1 times more Fiber than Tangerines, (mandarin oranges), canned, light syrup pack.
• While 7 oz of Tangerines, (mandarin oranges), canned, light syrup pack contain 2.4 times more Energy, 2.9 times more Carbohydrate and 6.2 times more Sugars than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt provide inadequate amounts of Energy
• 7 ounces of Tangerines, (mandarin oranges), canned, light syrup pack provide inadequate amounts of Fiber
• Both Drained Canned Carrots with Salt as well as Tangerines, (mandarin oranges), canned, light syrup pack provide inadequate amounts of Omega 3, Omega 6 and Protein in seven ounces.