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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Clementines	6%	3%	91%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Clementines	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.31% 0.3g	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	18.3% 24g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	25% 18.2g	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	4.5% 3.25g	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	% 3.16g	g per day for Men 19-50 years
Sucrose	NA	% 12g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	3% 1.7g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Clementines	Recommended Dietary Allowance
Vitamin A	135% 1216μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	14.2% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	7.9% 1.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	11.4% 0.15mg	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	12% 47.6μg	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	108% 97mg	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	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Clementines	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	9.5% 0.085mg	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	3.47% 0.28mg	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	2% 0.046mg	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	5.95% 41.7mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	10.3% 351mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	0.36% 0.2μg	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	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	5% 185g	4.64% 172g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Canned Carrots with Liquids and Salt have 1.5 times more Vitamin B6, 3.7 times more Vitamin E and more Vitamin K than Clementines.
• While 7 oz of Raw Clementines contain 4.5 times more Vitamin B1, 1.5 times more Vitamin B3, 3 times more Vitamin B9 and 24.4 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Clementines provide similar amounts of Vitamin B2 and Vitamin B5 per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 7 ounces of Clementines have insufficient amounts of Vitamin E and Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Clementines have insufficient amounts of Vitamin D in seven ounces.

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

• 7 ounces of Canned Carrots with Liquids and Salt have 2.4 times more Copper, 3.7 times more Iron, 19.6 times more Manganese, 240 times more Sodium and 4.8 times more Zinc than Clementines.
• Both Canned Carrots with Liquids and Salt and Clementines contain similar levels of Calcium, Magnesium, Phosphorus, Potassium and Water per seven ounces.
• 7 ounces of Clementines lack sufficient amounts of Iron, Manganese and Zinc
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Clementines lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Clementines contain 2.2 times more Carbohydrate and 3.7 times more Sugars than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Clementines offer comparable quantities of Fiber per seven ounces.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Clementines provide inadequate amounts of Energy and Protein in seven ounces.