Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Gala Apples

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Gala Apples	2%	2%	96%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Gala Apples	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	NA	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	NA	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	8.2% 10.7g	21% 27g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	28.4% 20.6g	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	16.2% 11.8g	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	% 3.3g	g per day for Men 19-50 years
Sucrose	NA	% 5.5g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	12% 4.56g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	0.89% 0.5g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Gala Apples	Recommended Dietary Allowance
Vitamin A	135% 1216μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	2.8% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	4.43% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	0.93% 0.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	2.2% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	7.48% 0.097mg	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	3.97% 16μg	1.5% 5.95μg	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	4.4% 3.97mg	NA	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	9.66% 1.45mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	2.15% 2.58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Gala Apples	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	4.63% 0.042mg	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	13% 1.03mg	2.98% 0.24mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	3.2% 0.073mg	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	5.67% 39.7mg	3.1% 22mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	6.3% 214mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	5% 185g	4.6% 170g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Gala Apples per 7 oz

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

Lets compare vitamin content per 7 ounces of Canned Carrots with Liquids and Salt vs Gala Apples:

• 7 ounces of Canned Carrots with Liquids and Salt have 613 times more Vitamin A, 5.6 times more Vitamin B3, 2.5 times more Vitamin B5, 2.3 times more Vitamin B6, 2.7 times more Vitamin B9, 4.1 times more Vitamin E and 7.5 times more Vitamin K than Gala Apples.
• Both Canned Carrots with Liquids and Salt and Gala Apples provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Gala Apples have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin E and Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Gala Apples with skin have insufficient amounts of Vitamin B1 in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Liquids and Salt vs Gala Apples:

• 7 ounces of Canned Carrots with Liquids and Salt have 4.4 times more Calcium, 4.9 times more Copper, 4.3 times more Iron, 1.8 times more Magnesium, 12.2 times more Manganese, 1.8 times more Phosphorus, 1.6 times more Potassium, 240 times more Sodium and 5.8 times more Zinc than Gala Apples.
• Both Canned Carrots with Liquids and Salt and Gala Apples contain similar levels of Water per seven ounces.
• 7 ounces of Gala Apples lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus and Zinc
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Gala Apples with skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Gala Apples with skin contain 2.5 times more Carbohydrate, 4.2 times more Sugars and 1.3 times more Fiber than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Gala Apples with skin provide inadequate amounts of Energy and Protein in seven ounces.