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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Canned Grape Leaves	21%	22%	57%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Canned Grape Leaves	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	4.72% 137kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	4.03% 3.9g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	1.93% 0.62g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	105% 1.67g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	1.7% 0.29g	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% 23.2g	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	51.7% 19.6g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	15% 8.47g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Canned Grape Leaves	Recommended Dietary Allowance
Vitamin A	135% 1216μg	58% 522μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	55.6% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	56% 8.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	169% 8.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	20.8% 0.27mg	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	38.7% 155μg	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	25% 22.4mg	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	23.7% 3.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	161% 193μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Canned Grape Leaves	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	57.4% 574mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	406% 3.65mg	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	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	25% 0.58mg	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	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	1.7% 57.5mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	377% 5662mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	5% 185g	4.1% 151g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Carrots with Liquids and Salt vs Canned Grape Leaves:

• Canned Carrots Solids and Liquids with Salt have 2.3 times more Vitamin A than Canned Grape Leaves.
• While Canned Grape Leaves contain 3.4 times more Vitamin B1, 13.5 times more Vitamin B2, 10.7 times more Vitamin B3, 30.7 times more Vitamin B5, 9.8 times more Vitamin B9, 5.7 times more Vitamin C, 2.5 times more Vitamin E and 9.9 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Canned Grape Leaves have similar amounts of Vitamin B6 per 7 oz.
• Both Canned Carrots Solids and Liquids with Salt as well as Canned Grape Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Canned Carrots Solids and Liquids with Salt have 1.6 times more Manganese, 6 times more Potassium and 1.2 times more Water than Canned Grape Leaves.
• While Canned Grape Leaves contain 9.3 times more Calcium, 17.9 times more Copper, 5.7 times more Iron, 1.6 times more Magnesium, 1.7 times more Phosphorus, 2.3 times more Selenium, 11.9 times more Sodium and 1.4 times more Zinc than Canned Carrots Solids and Liquids with Salt.

Comparison of macro-nutrients per 7 ounces:

• Canned Grape Leaves contain 3 times more Energy, 14.1 times more Fat, 105.4 times more Omega 3, 2.2 times more Carbohydrate, 5.5 times more Fiber and 7.4 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Canned Grape Leaves have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.