Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Candies, carob, unsweetened

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Candies, carob, unsweetened	6%	52%	42%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Candies, carob, unsweetened	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	37% 1072kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	64% 62.2g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	180% 57.6g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	3.84% 0.062g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	3.1% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	8.2% 10.7g	86% 112g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	93% 67.7g	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	20% 7.54g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	29% 16g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Candies, carob, unsweetened	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	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	29.8% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	20% 0.26mg	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	10.4% 41.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	23% 0.56μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.4% 3.97mg	1.1% 0.99mg	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	20.8% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	12.7% 15.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Candies, carob, unsweetened	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	60% 601mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	40.4% 0.36mg	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	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	12% 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	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	37% 1256mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	18.8% 10.3μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	14% 212mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	63.7% 7mg	11mg per day for Men 19-50 years
Water	5% 185g	0.083% 3.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Candies, carob, unsweetened per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Liquids and Salt versus 7 oz of Candies, carob, unsweetened 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 Candies, carob, unsweetened:

• 7 ounces of Canned Carrots with Liquids and Salt have 613 times more Vitamin A, 4 times more Vitamin C and 1.3 times more Vitamin K than Candies, carob, unsweetened.
• While 7 oz of Candies, carob, unsweetened contain 5.3 times more Vitamin B1, 6.6 times more Vitamin B2, 2.5 times more Vitamin B3, 5.4 times more Vitamin B5, 2.6 times more Vitamin B9, more Vitamin B12 and 2.2 times more Vitamin E than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Candies, carob, unsweetened provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1 and Vitamin B12
• 7 ounces of Candies, carob, unsweetened have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Carrots Solids and Liquids with Salt as well as Candies, carob, unsweetened have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Liquids and Salt vs Candies, carob, unsweetened:

• 7 ounces of Canned Carrots with Liquids and Salt have 3.2 times more Manganese, 2.2 times more Sodium and 60.4 times more Water than Candies, carob, unsweetened.
• While 7 oz of Candies, carob, unsweetened contain 9.8 times more Calcium, 1.8 times more Copper, 2.5 times more Iron, 4 times more Magnesium, 6.3 times more Phosphorus, 3.7 times more Potassium, 13 times more Selenium and 12.2 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• 7 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Candies, carob, unsweetened contain 23.5 times more Energy, 224 times more Fat, 1160.7 times more Saturated Fat, 10.5 times more Carbohydrate, 13.9 times more Sugars, 2.1 times more Fiber and 14.1 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 and Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Candies, carob, unsweetened provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.