Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Orange Carbonated

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Orange Carbonated	0%	0%	100%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Orange Carbonated	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	3.3% 95kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	0% 0g	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	18.8% 24.4g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	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	9.4% 3.57g	0% 0g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Orange Carbonated	Recommended Dietary Allowance
Vitamin A	135% 1216μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	0% 0mg	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% 0μg	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% 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	9.66% 1.45mg	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 Liquids and Salt	Orange Carbonated	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	3.3% 0.03mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4% 160μg	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	1.5% 0.12mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	0.47% 2mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	1.12% 0.026mg	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	0.28% 2mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	0.12% 3.97mg	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	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	5% 185g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Orange Carbonated per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Liquids and Salt versus 7 oz of Orange Carbonated 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 Orange Carbonated:

• 7 ounces of Canned Carrots with Liquids and Salt have more Vitamin A, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Orange Carbonated.
• 7 ounces of Orange Carbonated have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Canned Carrots Solids and Liquids with Salt as well as Orange Carbonated have insufficient amounts of Vitamin B1 and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Liquids and Salt vs Orange Carbonated:

• 7 ounces of Canned Carrots with Liquids and Salt have 6.2 times more Calcium, 6.9 times more Copper, 8.7 times more Iron, 9 times more Magnesium, 34.6 times more Manganese, 20 times more Phosphorus, 86.5 times more Potassium, 20 times more Sodium and 2.9 times more Zinc than Orange Carbonated.
• Both Canned Carrots with Liquids and Salt and Orange Carbonated contain similar levels of Water per seven ounces.
• 7 ounces of Orange Carbonated lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Canned Carrots Solids and Liquids with Salt as well as Orange Carbonated lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Carrots with Liquids and Salt have more Fiber than Orange Carbonated.
• While 7 oz of Orange Carbonated contain 2.3 times more Carbohydrate than Canned Carrots Solids and Liquids with Salt.
• 7 ounces of Orange Carbonated provide inadequate amounts of Fiber
• Both Canned Carrots Solids and Liquids with Salt as well as Orange Carbonated provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.