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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Mangos	5%	5%	90%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Mangos	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	6.33% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	0.22% 0.038g	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	23% 29.7g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	37.4% 27g	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	13% 9.3g	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	% 4g	g per day for Men 19-50 years
Sucrose	NA	% 14g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	2.9% 1.63g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Mangos	Recommended Dietary Allowance
Vitamin A	135% 1216μg	12% 107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	4.63% 0.056mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	8.3% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	7.8% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	18% 0.24mg	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	80.3% 72.2mg	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	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Mangos	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	2.2% 22mg	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	3.97% 0.32mg	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	5.44% 0.13mg	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	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	9.8% 333mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	2.16% 1.2μg	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	1.62% 0.18mg	11mg per day for Men 19-50 years
Water	5% 185g	4.48% 166g	3700g per day for Men 19-50 years

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

• Canned Carrots Solids and Liquids with Salt have 11.4 times more Vitamin A and 2.3 times more Vitamin K than Raw Mangos.
• While Raw Mangos contain 1.5 times more Vitamin B1, 1.4 times more Vitamin B2, 1.6 times more Vitamin B3, 1.4 times more Vitamin B5, 5.4 times more Vitamin B9 and 18.2 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Raw Mangos have similar amounts of Vitamin B6 and Vitamin E per 7 oz.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Mangos 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 Mangos:

• Canned Carrots Solids and Liquids with Salt have 2.8 times more Calcium, 3.3 times more Iron, 7.1 times more Manganese, 1.4 times more Phosphorus, 240 times more Sodium and 3.2 times more Zinc than Raw Mangos.
• While Raw Mangos contain 1.5 times more Selenium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Raw Mangos have similar amounts of Copper, Magnesium, Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Mangos contain 2.6 times more Energy, 6.4 times more Omega 3, 2.8 times more Carbohydrate, 5.6 times more Sugars and 1.4 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Raw Mangos have similar amounts of Fiber per 7 oz.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Mangos have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.