Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Crackers, cream, Gamesa Sabrosas

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Crackers, cream, Gamesa Sabrosas	6%	39%	55%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Crackers, cream, Gamesa Sabrosas	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	33% 960kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	41.7% 40.4g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	33.3% 10.6g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	28% 4.77g	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	99% 128g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	25.6% 18.6g	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	2.6% 1.9g	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	% 1.83g	g per day for Men 19-50 years
Sucrose	NA	% 12.3g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Crackers, cream, Gamesa Sabrosas	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	49.3% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	63% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	18.3% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	9.92% 0.13mg	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	74% 296μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	38% 0.91μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.4% 3.97mg	NA	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	21% 3.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	29.6% 35.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Crackers, cream, Gamesa Sabrosas	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	24.5% 0.22mg	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	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	67% 1.54mg	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	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	7.53% 256mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	34.3% 19μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	152% 2278mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	5% 185g	0.24% 8.83g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Crackers, cream, Gamesa Sabrosas per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Liquids and Salt versus 7 oz of Crackers, cream, Gamesa Sabrosas 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 Crackers, cream, Gamesa Sabrosas:

• 7 ounces of Canned Carrots with Liquids and Salt have 1.7 times more Vitamin B6 than Crackers, cream, Gamesa Sabrosas.
• While 7 oz of Crackers, cream, Gamesa Sabrosas contain 15.7 times more Vitamin B1, 8.9 times more Vitamin B2, 12.1 times more Vitamin B3, 3.3 times more Vitamin B5, 18.6 times more Vitamin B9, more Vitamin B12, 2.2 times more Vitamin E and 1.8 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• 7 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1 and Vitamin B12

Comparing minerals per 7 ounces for Canned Carrots with Liquids and Salt vs Crackers, cream, Gamesa Sabrosas:

• 7 ounces of Canned Carrots with Liquids and Salt have 1.3 times more Potassium and 20.9 times more Water than Crackers, cream, Gamesa Sabrosas.
• While 7 oz of Crackers, cream, Gamesa Sabrosas contain 14.2 times more Iron, 2.8 times more Magnesium, 1.7 times more Manganese, 4.9 times more Phosphorus, 23.8 times more Selenium, 4.8 times more Sodium and 2.3 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Crackers, cream, Gamesa Sabrosas contain similar levels of Calcium and Copper 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 oz of Crackers, cream, Gamesa Sabrosas contain 21 times more Energy, 145.5 times more Fat, 214.5 times more Saturated Fat, 5.6 times more Omega 3, 42.9 times more Omega 6, 12 times more Carbohydrate, 3.8 times more Sugars, 1.3 times more Fiber and 12.1 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, Omega 3, Omega 6 and Protein