Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Cake, pound, commercially prepared, fat-free

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Cake, pound, commercially prepared, fat-free	8%	4%	88%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Cake, pound, commercially prepared, fat-free	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	4.65% 0.79g	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	93% 121g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	94% 68g	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	5.74% 2.2g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Cake, pound, commercially prepared, fat-free	Recommended Dietary Allowance
Vitamin A	135% 1216μg	6.4% 57.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	8.5% 1.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	13.7% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	1.83% 0.024mg	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	21.3% 85.3μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.66% 1.45mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Cake, pound, commercially prepared, fat-free	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	12.8% 0.12mg	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	51% 4.1mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	12% 0.27mg	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	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	6.42% 218mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	45% 677mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	5.6% 0.62mg	11mg per day for Men 19-50 years
Water	5% 185g	1.66% 61.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Cake, pound, commercially prepared, fat-free per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Liquids and Salt versus 7 oz of Cake, pound, commercially prepared, fat-free 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 Cake, pound, commercially prepared, fat-free:

• 7 ounces of Canned Carrots with Liquids and Salt have 21.1 times more Vitamin A, 9.3 times more Vitamin B6, more Vitamin C, 73 times more Vitamin E and 98 times more Vitamin K than Cake, pound, commercially prepared, fat-free.
• While 7 oz of Cake, pound, commercially prepared, fat-free contain 6.6 times more Vitamin B1, 11.2 times more Vitamin B2, 1.6 times more Vitamin B3, 2.5 times more Vitamin B5 and 5.4 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• 7 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 7 ounces of Cake, pound, commercially prepared, fat-free have insufficient amounts of Vitamin B6, Vitamin C, Vitamin E and Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as Cake, pound, commercially prepared, fat-free have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Liquids and Salt vs Cake, pound, commercially prepared, fat-free:

• 7 ounces of Canned Carrots with Liquids and Salt have 1.8 times more Copper, 3.3 times more Manganese, 1.6 times more Potassium and 3 times more Water than Cake, pound, commercially prepared, fat-free.
• While 7 oz of Cake, pound, commercially prepared, fat-free contain 1.4 times more Calcium, 4 times more Iron, 7.3 times more Phosphorus, 13.3 times more Selenium and 1.4 times more Sodium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Cake, pound, commercially prepared, fat-free contain similar levels of Magnesium and Zinc per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Carrots with Liquids and Salt have 1.6 times more Fiber than Cake, pound, commercially prepared, fat-free.
• While 7 oz of Cake, pound, commercially prepared, fat-free contain 12.3 times more Energy, 7.1 times more Omega 6, 11.4 times more Carbohydrate, 14 times more Sugars and 9.3 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 7 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 6 and Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Cake, pound, commercially prepared, fat-free provide inadequate amounts of Omega 3 in seven ounces.