Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Microwave Cooked Apples no skin

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Microwave Cooked Apples no skin	2%	6%	92%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Microwave Cooked Apples no skin	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	2.6% 0.042g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.2% 10.7g	22% 28.6g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	31.8% 23g	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	9.4% 3.57g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	0.99% 0.56g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Microwave Cooked Apples no skin	Recommended Dietary Allowance
Vitamin A	135% 1216μg	0.44% 3.97μg	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	1.68% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	0.76% 0.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	1.83% 0.091mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	7.02% 0.091mg	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	0.5% 2μg	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	4.4% 3.97mg	0.66% 0.6mg	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	9.66% 1.45mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Microwave Cooked Apples no skin	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	10% 0.091mg	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	4.2% 0.34mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	1.4% 5.95mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	12.3% 0.28mg	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	2.27% 16mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	5.43% 185mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.1% 0.6μg	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	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	5% 185g	4.54% 168g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Carrots with Liquids and Salt vs Microwave Cooked Apples no skin:

• Canned Carrots Solids and Liquids with Salt have 306.5 times more Vitamin A, 2.5 times more Vitamin B2, 6.9 times more Vitamin B3, 3 times more Vitamin B5, 2.4 times more Vitamin B6, 8 times more Vitamin B9, 6.7 times more Vitamin C, 14.6 times more Vitamin E and 14 times more Vitamin K than Microwave cooked raw apples without skin.
• Both Canned Carrots Solids and Liquids with Salt and Microwave cooked raw apples without skin have similar amounts of Vitamin B1 per 7 oz.
• Both Canned Carrots Solids and Liquids with Salt as well as Microwave cooked raw apples without skin have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Carrots with Liquids and Salt vs Microwave Cooked Apples no skin:

• Canned Carrots Solids and Liquids with Salt have 6.2 times more Calcium, 2.2 times more Copper, 3.1 times more Iron, 3 times more Magnesium, 3.2 times more Manganese, 2.5 times more Phosphorus, 1.9 times more Potassium, 240 times more Sodium and 7.3 times more Zinc than Microwave cooked raw apples without skin.
• Both Canned Carrots Solids and Liquids with Salt and Microwave cooked raw apples without skin have similar amounts of Water per 7 oz.
• Both Canned Carrots Solids and Liquids with Salt as well as Microwave cooked raw apples without skin have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Carrots Solids and Liquids with Salt have 2.1 times more Protein than Microwave cooked raw apples without skin.
• While Microwave cooked raw apples without skin contain 2.4 times more Energy, 2.6 times more Omega 3, 2.7 times more Carbohydrate, 4.7 times more Sugars and 1.6 times more Fiber than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Microwave cooked raw apples without skin have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.