Comparing Nutrients in 7 ounces Canned Carrots with Salt VS Sun-dried Tomatoes, Packed In Oil

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Sun-dried Tomatoes, Packed In Oil	8%	53%	39%

Macro Nutrients

	Canned Carrots with Salt	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	14.6% 423kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	11.7% 3.76g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	9.67% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	23% 3.93g	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	35.6% 46.3g	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	30.3% 11.5g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Vitamin A	123% 1107μg	14% 127μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	58.5% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	48.7% 0.63mg	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	11.4% 45.6μg	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	224% 202mg	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	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	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	104% 0.94mg	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	66.5% 5.3mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	40.2% 0.92mg	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	39.4% 276mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	91% 3106mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	35% 528mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	5% 184g	2.9% 107g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Sun-dried Tomatoes, Packed In Oil per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Salt versus 7 oz of Sun-dried Tomatoes, Packed In Oil to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Carrots with Salt vs Sun-dried Tomatoes, Packed In Oil:

• 7 ounces of Canned Carrots with Salt have 8.7 times more Vitamin A than Sun-dried Tomatoes, Packed In Oil.
• While 7 oz of Sun-dried Tomatoes, Packed In Oil, Drained contain 10.7 times more Vitamin B1, 12.8 times more Vitamin B2, 6.6 times more Vitamin B3, 3.5 times more Vitamin B5, 2.8 times more Vitamin B6, 2.6 times more Vitamin B9 and 37.7 times more Vitamin C 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 Sun-dried Tomatoes, Packed In Oil, Drained have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Salt vs Sun-dried Tomatoes, Packed In Oil:

• 7 ounces of Canned Carrots with Salt have 1.7 times more Water than Sun-dried Tomatoes, Packed In Oil.
• While 7 oz of Sun-dried Tomatoes, Packed In Oil, Drained contain 1.9 times more Calcium, 4.5 times more Copper, 4.2 times more Iron, 10.1 times more Magnesium, 5.8 times more Phosphorus, 8.7 times more Potassium, 7.5 times more Selenium and 3 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Sun-dried Tomatoes, Packed In Oil contain similar levels of Manganese and Sodium 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 Sun-dried Tomatoes, Packed In Oil, Drained contain 8.5 times more Energy, 74.1 times more Fat, 52.6 times more Saturated Fat, 7.1 times more Omega 3, 25.1 times more Omega 6, 4.2 times more Carbohydrate, 3.9 times more Fiber and 7.9 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